Wednesday, November 3, 2010

Mmmm, Sweet Potato and Lentil Soup

Sweet potatoes are a big hit with kids, and the cold weather is the best season for hearty soups. This one combines delicious taste, favorite veggies and loads of nutrients. Give it a try, you won't regret it!

Curried Sweet Potato and Lentil Soup
Servings: 8 portions

  • 2 tablespoons butter or margarine
  • 2 medium sweet potatoes (about 12 ounces each), peeled and cut into 1/2-inch chunks
  • 2 large stalks celery, cut into 1/4-inch pieces
  • 1 large onion (12 ounces), cut into 1/4-inch pieces
  • 1 garlic clove, minced
  • 1 tablespoon curry powder
  • 1 tablespoon grated, peeled fresh ginger
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1 teaspoon salt
  • 1/8 teaspoon ground red pepper (cayenne)
  • 3 1/2 cups vegetable broth
  • 1 package (16 ounces) dry lentils, rinsed and picked through
  • 6 cups water
  • Yogurt, toasted coconut, lime wedges (optional)
In 6-quart Dutch oven, melt butter over medium heat. Add the sweet potatoes, celery, and onion and cook, stirring occasionally, until onion is tender, about 10 minutes. Add garlic, curry powder, ginger, cumin, coriander, salt, and ground red pepper; cook, stirring, 1 minute.
To vegetables in Dutch oven, add broth, lentils, and water; heat to boiling over high heat. Reduce heat to low; cover and simmer, stirring occasionally, until lentils are tender, 40 to 50 minutes. Serve with yogurt, toasted coconut, and lime wedges, if you like.

Nutritional Information 
(based on individual servings)
Calories: 295
Total Fat: 5 g
Cholesterol: 8 mg
Sodium: 646 mg
Carbohydrates: 15 g
Protein: 15 g

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