Curried sweet potato, carrot & red lentil soup with ginger
By Julie Van Rosendaal
on October 04, 2010
This mellow, comforting soup is low in fat yet loaded with fibre, vitamins and minerals and is particularly high in beta-carotene. Red lentils contribute protein. Bonus: they don’t need to be presoaked. Just toss them split in half straight into the soup and cook along with the vegetables. Smooth and sippable, take this soup 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 tbsp. (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
1/4 - 1/2 cup (60-125 mL) half & half, plain yogurt or heavy cream (optional)
1. In a medium-sized pot, heat oil over medium-high heat and sauté 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 you’re using it) and use a hand-held immersion blender to purée 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 refrigerator for up to a week, or cooled and frozen for up to 6 months.
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 fibre.
Originally published in ParentsCanada magazine, October 2010.
By Julie Van Rosendaal|
October 04, 2010