Curried Potato and Spinach Soup with Onion Salsa and Minted Yogurt recipes

Curried Potato and Spinach Soup with Onion Salsa and Minted Yogurt recipes
25 Ingredients
  • 4 cups chopped red onions (about 2 large)
  • 1 1/2 tablespoons sunflower oil or canola oil
  • 1 teaspoon nigella seeds*
  • 1 teaspoon black mustard seeds
  • 1 teaspoon yellow mustard seeds
  • 2 tablespoons fresh lemon juice
  • 2 teaspoons grated lemon peel
  • 3 tablespoons sunflower or canola oil
  • 4 teaspoons curry powder
  • 2/3 cup Greek yogurt
  • 2 green onions, thinly sliced
  • 2 tablespoons chopped fresh mint
  • 2 tablespoons olive oil
  • 1 small head of cauliflower, halved, cored, cut into 1/3-inch-thick slices, broken into pieces (about 3 cups)
  • 1 medium white onion, chopped
  • 3 tablespoons curry leaves
  • 1 teaspoon fennel seeds
  • 1 teaspoon cumin seeds
  • 1 pound Yukon Gold potatoes, peeled, cut into 1/2-inch cubes (about 3 cups)
  • 1 tablespoon turmeric
  • 4 1/2 cups vegetable broth
  • 6 bay leaves
  • 1 9-ounce bag baby spinach leaves
  • 1 14- to 16-ounce container firm tofu, drained, cut into 1/2-inch cubes
  • fresh parsley
Nutrition
421
21% daily value
6 servings
                                       
                                            high-​fiber, low-​sodium, vegetarian, gluten-​free
     

Fat

38% 24

Saturated

19% 4

Trans

- 0

Monounsaturated

- 11

Polyunsaturated

- 8

Carbs

13% 38

Carbs (net)

- 28

Fiber

38% 10

Sugars

- 9

Sugars, added

- 0

Protein

39% 20

Cholesterol

1% 4

Sodium

5% 116

Calcium

65% 654

Magnesium

32% 134

Potassium

25% 1183

Iron

39% 7

Zinc

21% 2

Phosphorus

41% 286

Vitamin A

27% 242

Vitamin C

78% 71

Thiamin (B1)

26% 0

Riboflavin (B2)

21% 0

Niacin (B3)

13% 2

Vitamin B6

51% 1

Folate equivalent (total)

46% 186

Folate (food)

- 186

Folic acid

- 0

Vitamin B12

0% 0

Vitamin D

0% 0

Vitamin E

32% 5

Vitamin K

278% 334

Sugar alcohols

- 0

Water

- 487
Comments
 
×