Lentil Soup with Cottage Cheese

Ingredients

• Olive oil

  Salad or cooking

  2 tbsp or 27g

• Carrots

  Raw

  1 medium or 61g

• Onions

  Raw

  ½ cup, chopped or 80g

• Garlic powder

  Spices

  1 tsp or 3g

• Onion powder

  Spices

  1 tsp or 2g

• Curry powder

  Spices

  1 tsp or 2g

• Crushed red pepper flakes

  1 tsp or 0.3g

• Cumin

  Spices, cumin seed

  1 tsp, ground or 3g

• Pepper

  Spices, black

  1 tsp or 2g

• Garlic

  Raw

  2 cloves, minced or 6g

• Tomatoes

  Red, ripe, canned, packed in tomato juice

  ½ can or 95g

• Water

  Plain, clean water

  1 cup or 237g

• Chicken broth

  Soup, canned, less/reduced sodium

  3 cup or 720g

• Lentils

  Raw

  1 cup or 192g

• Spinach

  Raw

  1 package (10 oz) or 284g

• Cottage cheese

  Lowfat, 1% milkfat

  3 cup or 678g

Directions

1. Heat olive oil over medium heat in a medium-sized saucepan.
2. Add chopped carrots and onions, and sauté until onions are translucent, about 5 minutes.
3. Stir in spices and minced garlic, cooking for 30 seconds until fragrant.
4. Add tomatoes and cook for 5 minutes.
5. Pour in water, chicken broth, and lentils. Increase heat to high and bring to a boil.
6. Once boiling, cover the pan and reduce heat to low. Simmer for 15-20 minutes, or until lentils are soft.
7. Chop spinach and stir into the soup.
8. Serve the soup with a dollop of cottage cheese.