cook cover


the GOOD-FOR-YOU SOUPS


SPICED LENTIL SOUP Seasonings like ginger, cardamom, and


coriander brighten the legumes in this satisfying soup.


PREP TIME 5 MIN. – COOK TIME 20 MIN. READY IN 25 MIN. – SERVINGS 6


2 medium carrots 1 medium yellow onion 4 cloves garlic 1 (1-inch) chunk fresh ginger 1 tbsp olive oil 1½ tsp ground coriander


½ tsp ground cardamom 8 cups water, divided 1 lb green lentils, picked over 1 (14 oz) can diced


tomatoes, drained 4 cups packed baby spinach


STEP 1 Dice the carrots. Finely chop the onion and garlic. Peel and finely mince the ginger. STEP 2 Set multi-cooker on sauté function. Add the oil, carrots, onion, garlic, and ginger. Season with salt and pepper. Cook 5 min., until onion is golden, stirring often. Add the coriander and cardamom. Cook 1 min. Add 6 cups water, stirring and scraping up any browned bits. Add the lentils and tomatoes. Seal and bring to high pressure. Cook 8 min. Let quick release. STEP 3 Into lentils, stir remaining 2 cups water and the spinach. Season with salt to taste.


Per serving: 338 calories, 3g fat, 1g saturated fat, 0mg cholesterol, 69mg sodium, 59g carbohydrate, 11g fiber, 7g sugar, 21g protein


2 JANUARY 2019


budget-friendly source of lean protein


Lentils are a nutritious,


Coriander


This mellow spice adds citrus flavor and a hint of sweetness to Asian, Indian, and Latin cooking.


Page 1  |  Page 2  |  Page 3  |  Page 4  |  Page 5  |  Page 6  |  Page 7  |  Page 8  |  Page 9  |  Page 10  |  Page 11  |  Page 12  |  Page 13  |  Page 14  |  Page 15  |  Page 16  |  Page 17  |  Page 18  |  Page 19  |  Page 20  |  Page 21  |  Page 22  |  Page 23  |  Page 24  |  Page 25  |  Page 26  |  Page 27  |  Page 28  |  Page 29  |  Page 30  |  Page 31  |  Page 32  |  Page 33  |  Page 34  |  Page 35  |  Page 36  |  Page 37  |  Page 38  |  Page 39  |  Page 40  |  Page 41  |  Page 42  |  Page 43  |  Page 44  |  Page 45  |  Page 46  |  Page 47  |  Page 48  |  Page 49  |  Page 50  |  Page 51  |  Page 52  |  Page 53  |  Page 54  |  Page 55  |  Page 56  |  Page 57  |  Page 58  |  Page 59  |  Page 60  |  Page 61  |  Page 62  |  Page 63  |  Page 64  |  Page 65  |  Page 66  |  Page 67  |  Page 68  |  Page 69  |  Page 70  |  Page 71  |  Page 72  |  Page 73  |  Page 74  |  Page 75  |  Page 76  |  Page 77  |  Page 78  |  Page 79  |  Page 80  |  Page 81  |  Page 82  |  Page 83  |  Page 84  |  Page 85  |  Page 86  |  Page 87  |  Page 88  |  Page 89  |  Page 90  |  Page 91  |  Page 92  |  Page 93  |  Page 94  |  Page 95  |  Page 96  |  Page 97  |  Page 98  |  Page 99  |  Page 100  |  Page 101  |  Page 102  |  Page 103  |  Page 104  |  Page 105  |  Page 106  |  Page 107  |  Page 108  |  Page 109  |  Page 110  |  Page 111  |  Page 112  |  Page 113  |  Page 114  |  Page 115  |  Page 116  |  Page 117  |  Page 118  |  Page 119  |  Page 120  |  Page 121  |  Page 122  |  Page 123  |  Page 124