Posts Tagged ‘curry’



When you’re in the mood for something decadent tasting but not a heavy meal, this will do just fine.  Silky smooth and slightly spicy, with an exotic bent that is luxurious and comforting, this soup takes no time at all.  I used chicken broth, but using vegetable broth makes it completely vegan.

I love this one!!

Inspired by Cookie + Kate…thank you!


Printable Recipe



1 tablespoon olive oil

4 cloves garlic, minced

1/3 cup finely diced shallots (or sweet onion)

2 large carrots, shredded

1 cup dried red lentils – picked over

1/4 cup unsweetened dried cherries

1 (14 oz) can vegetable or chicken broth

3 cups water

1/2 cup lite coconut milk – unsweetened

2 teaspoons sweet curry powder – I use this one from Penzey’s

1/2 teaspoon salt (I added a little more once it was cooked…just my preference)

1/4 teaspoon dried cilantro

1/4 teaspoon sugar

1/8 powdered ginger

Dash freshly grated nutmeg


In a large sauce pan, over medium heat, saute the garlic, shallots, and carrots in the olive oil for 5 minutes.  Add the lentils, cherries, chicken/vegetable broth, water, coconut milk, curry powder, salt, cilantro, sugar, ginger, and nutmeg.  Bring to a boil.  Reduce heat, cover, and simmer for about 20 minutes, or until lentils are very soft.  Allow to cool slightly.

In batches, add soup to blender and process until smooth.  Reheat gently over low.  Serve with a drizzle of coconut milk and garnish with cherries, if desired.  Makes approx. 6 (1 cup) servings.

Per Serving: 196 Cal; 10 g Protein; 5 g Tot Fat; 31 g Carb; 5 g Fiber; (26 NET Carb); 4 g Sugar; 520 mg Sodium



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I love this chowder – thick, rich, without being full of fat and calories.  Chicken chunks paired with chewy wild rice – just a touch, enough to give the illusion without too many added carbs…easy and filling.  The ingredients list is long, but it’s quick to put together!

Serve this with warm whole grain rolls for your family and maybe a chopped green salad.




1/4 cup wild rice
3/4 cup water
2 tablespoons olive oil
2 teaspoons butter
1 medium onion, diced
3 cloves garlic, minced
2 carrots, shredded
1 stalk celery, diced
1 small zucchini, diced
1/4 cup flour
4 cups low-sodium chicken broth
1 1/2 cups 2% milk (Skim would work…will be less rich, but will taste fine, if you’d rather)
3/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 bay leaf
1/2 teaspoon dried chives
1/2 teaspoon dried thyme
1/4 teaspoon sage
1/8 teaspoon freshly grated nutmeg
3/4 teaspoon yellow curry powder
2 cups shredded chicken breast (or vege: use the Morningstar Chicken meal-starters, shredded)
2 teaspoon fresh, minced parsley


In a small saucepan bring wild rice and water to a boil. Reduce heat and simmer, covered, for 25 minutes or until tender. Drain if necessary. Set aside.


Over medium heat in a large pot add olive oil, butter, onion, and garlic. Cook for 15 minutes or until golden and soft, stirring occasionally. Add carrots, celery, and zucchini. Cook for 10 minutes. Stir in flour very well and cook for an additional minute. Add the cooked wild rice, chicken broth, milk, salt, black pepper, bay leaf, chives, thyme, sage, nutmeg, and curry powder.


Reduce heat to low and simmer for 25-30 minutes or until vegetables are tender and soup is thickened. Remove bay leaf. Stir in chicken and fresh parsley. Heat through. Makes approx eight 1-cup servings.


Per Serving: 167 Cal; 16 g Protein; 7 g Tot Fat; 10 g Carb; 1 g Fiber; 4 g Sugar; 387 mg Sodium


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This soup screams Autumn, but it’s wonderful anytime!  I love the sweet/spicy flavor and the richness the coconut milk gives.

The peanut butter is optional and depending on the mood I’m in I’ll either add it or leave it out….the soup is fantastic either way!

Serve this with a plate of fresh veggie sticks and some hot-from-the-oven oatmeal or bran muffins for your family.




2 tablespoons butter or olive oil
1 cup diced onion
1 clove garlic, minced
2 tablespoons flour
3 cups chicken broth
One 15-ounce can pumpkin puree
1 1/2 cups unsweetened coconut milk OR fat free half & half OR evaporated milk
1/2 teaspoon salt
1/4 teaspoon black pepper
1/8 teaspoon fresh grated nutmeg
1 teaspoon sweet curry powder
1 tablespoon honey OR agave nectar
2-3 teaspoons Splenda (I like mine on the sweet side)

Pinch of cayenne or red chili powder – optional (the heat is wonderful if you use the coconut milk – gives an India/Thai flavor)

1-2 tablespoons creamy peanut butter – optional


Melt butter or oil in a stock pot. Add onions and garlic and cook over medium-low heat until onions are transparent and very soft. Whisk in flour and cook for two minutes, stirring frequently. Whisk in broth, pumpkin puree, half & half, salt, pepper, nutmeg, curry powder, honey, and Splenda, and cayenne, if using.

Over medium heat, stirring very frequently, let soup come to a boil. Boil, stirring, for two minutes or until thickened. Add the peanut butter if desired. Heat through.  (At this point you could puree it for a super silky-smooth texture.)  Serve with chopped peanuts and a grating of nutmeg on top. Makes 10 serving about 3/4 cup each.

Per Serving: Calories 160; Protein 5 g; Fat 11 g; Carbs 10 g; Sugar 5 g; Sodium 244 mg

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Okay…some of us may toot…but they’re still super healthy!

I like to use them in lots of ways – although simply in a bowl with a little butter and spices is fantastic – and these burgers were really good.

With added ground nuts to up the protein, the carbs are complex and fiber-filled.   On a toasted whole grain bun or plain with all the fixings, these make a very filling meal.  (They are even better as leftovers.)




One 15-ounce can kidney beans, drained, rinsed and mashed  (my fave brand is S&W)

1/4 cup pecans, coarsely ground

1/4 cup onion, finely diced

1 clove garlic, minced

1 egg white

2 tablespoons flour (can use chickpea or oat flour)

2 tablespoons chopped fresh parsley

1 tablespoon ketchup

1/2 teaspoon chili powder

1/2 teaspoon sweet yellow curry powder (I love Penzey’s curry)

1/4 teaspoon cumin

1/4 teaspoon salt

1/8 teaspoon freshly ground black pepper


In a large bowl combine the mashed beans, pecans, onion, garlic, egg white, flour, parsley, ketchup, chili powder, curry powder, cumin, salt, and pepper.  Mix well and chill for 15 minutes.

Form into burgers and fry in a small amount of oil, or in a nonstick pan sprayed with vegetable cooking spray, over medium heat.  Makes 5 burgers.

Per burger: 126 Calories; 6 g Protein; 4 g Tot Fat; 17 g Carb (13 NET); 4 g Fiber; 1 g Sugar; 289 mg Sodium



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A great vegetarian dish by itself…or add some ham, turkey, even beef to it and kick up the protein even more. This thickens as it sets for a day or so and is hearty for a quick lunch. Make up a pot of fragrant Basmati rice to ladle it over for your family and there’s your complete meal!

Don’t be afraid of lentils. They are pretty hard to mess up…just let them simmer until they are soft. If the liquid starts to get low, add some more broth. You can use red, yellow, beluga or the regular old lentils you find everywhere.




1 1/2 tablespoons olive oil
2 cups onion, chopped
1 cup carrots, chopped
1 cup celery, chopped
1/2 cup yellow bell pepper, chopped
2 large garlic cloves, minced
2 tablespoons curry powder
1/8 teaspoon cayenne
1 teaspoon ground cumin
1 teaspoon salt
1/2 teaspoon black pepper
1 teaspoon dried cilanto
1 tablespoon finely minced fresh ginger root
2 cups lentils
8-9 cups vegetable or chicken stock
One 15-oz can lite coconut milk

In a large stockpot heat olive oil over medium heat. Add onions, carrots, celery, yellow pepper, and garlic. Cook for 10 minutes or until softened. Add curry powder, cayenne, cumin, salt, black pepper, cilantro, and ginger root. Cook for 2 minutes or until spices are very fragrant.

Stir in 8 cups of the broth and coconut milk. Bring to a boil and reduce heat to low. Simmer for 30 minutes or until lentils are tender. If it gets too thick before they are done, add more broth. Makes approx ten 1-cup servings.

Per Serving: 190 Cal; 9 g Protein; 6 g Tot Fat; 16 g Carb; 5 g Fiber; 4 g Sugar; 722 mg Sodium

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Never enough variations on this theme…

This one is not spicy, just mellow and sorta sweet with the crispy almonds, and succulent grapes.  The flavors get more pronounced as it rests, so making it ahead is always nice.

Wrapped up in some buttery lettuce leaves or on a whole grain roll for you family, it’s very filling and full of protein.




1/4 cup mayonnaise

1 teaspoon Curry powder (I use the sweet yellow from Penzey’s)

Zest and Juice of half a lime

2 teaspoons sugar-free honey, agave nectar, or honey

Pinch of garlic powder

Salt & pepper to taste

2 cups diced, cooked rotisserie chicken

1/2 cup quartered grapes

1/4 cup diced red pepper

2 tablespoons sliced almonds

1 stalk celery chopped


In a large bowl combine the mayonnaise, curry powder, lime zest and juice, sugar-free honey, garlic powder, and salt and pepper. Stir in the chicken, grapes, red pepper, almonds, and celery. Mix well, cover and chill for at least 1 hour. Makes 4 servings.

Per Serving: 208 Cal; 23 g Protein; 10 g Tot Fat; 6 g Carb; 1 g Fiber; 4 g Sugar; 167mg Sodium

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