Curried Sweet Potato_ Carrot _amp; Red Lentil with Ginger by fdh56iuoui


									         Curried Sweet Potato, Carrot & Red Lentil
                       with Ginger
                              Submitted by Julie Van Rosendaal
                                 of One Smart Cookie Inc.

This mellow, comforting soup is low in fat yet loaded with fiber, vitamins and minerals
and is particularly high in beta-carotene. Red lentils contribute protein; donʼt need to be
presoaked - having been split in half and can be tossed straight into the soup to cook
along with the vegetables. Smooth and sippable, itʼs perfect to go - take it with you in an
insulated coffee mug to keep it warm.

 •   1 tsp (5 mL) canola or olive oil
 •   1 medium onion, chopped
 •   1-2 garlic cloves, crushed
 •   1 T (15 mL) grated fresh ginger
 •   1/2 cup (125 mL) dry red lentils
 •   1 medium sweet potato, peeled and cut into chunks
 •   2 carrots, peeled and chopped
 •   1 tsp. (5 mL) curry paste or powder, or to taste
 •   4 cups (1 L) chicken or vegetable stock
 •   Salt, to taste
 •   ¼- ½ cup (60-125 mL) half & half, plain yogurt or heavy cream (optional)

     1. In a medium pot, heat the oil over medium-high heat and sauté the onion, garlic
        and ginger for 3-4 minutes, until the onion softens.
     2. Add the lentils, sweet potato, carrots, curry paste and stock, along with a cup of
        water. Bring to a boil, then turn the heat down, cover and simmer for half an hour,
        until the vegetables are very tender.
     3. Season with salt, add the half & half (if youʼre using it) and use a hand-held
        immersion blender to puree it right in the pot. Alternatively, transfer it in batches
        to a blender and puree until smooth or mash it roughly with a potato masher.
     4. Serve hot. Leftovers can be stored in the fridge for up to a week, or cooled and 
        frozen for up to 6 months.  
     Serves 4.

Per serving: 241 calories, 4.4 g fat (1 g saturated fat, 2.2 g monounsaturated fat, 1.1 g
polyunsaturated fat), 13.5 g protein, 37 g carbohydrates, 7 mg cholesterol, 5.4 g fiber.

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