Indian Spiced Red Lentil Soup

Indian Spiced Red Lentil Soup

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Indian Spiced Red Lentil Soup
Sweet potato adds a touch of sweetness and balances the warm spices while the red lentils provide fibre.
Preparation Time: 15 minutes
Cooking Time: 45 minutes
Serves: 4
Ingredients:
• 1 tbsp (15 mL) vegetable oil
• 1 Ontario onion, chopped
• 2 cloves Ontario garlic, minced
• 2 tsp (10 mL) grated fresh gingerroot
• 1 tsp (5 mL) ground cumin
• 1 tsp (5 mL) ground coriander seed
• 1/2 tsp (2 mL) turmeric
• 4 cups (1 L) sodium-reduced vegetable broth
• 1 cup (250 mL) red lentils,  rinsed
• 2 tbsp (25 mL) tomato paste
• 1 tsp (5 mL) salt
• 1/4 tsp (1 mL) black pepper
• 1/8 tsp (0.5 mL) cayenne pepper
• 1 large Ontario sweet potato, peeled and diced (about 2 cups/500 mL)
• Plain yogurt, chopped fresh Ontario coriander or parsley  (optional)
Preparation instructions:
    In large pot, heat oil over medium heat and cook onion until softened, about 5 minutes. Add garlic, ginger, cumin, coriander seed and turmeric; cook, stirring, for 1 minute.
    Add broth, lentils, 1-1/2 cups (375 mL) water, tomato paste, salt, pepper and cayenne; bring to boil. Reduce heat, cover and simmer for 15 minutes, stirring occasionally.
    Add sweet potato; bring to boil. Reduce heat, cover and cook until lentils and potato are tender, about 15 minutes. Serve topped with yogurt and chopped coriander, if desired.
Nutritional Information:
1 Serving:
• PROTEIN: 15 grams
• FAT: 4 grams
• CARBOHYDRATE: 48 grams
• CALORIES: 284
• FIBRE: 8 grams
• SODIUM: 780 mg
Jan 29- recipe
Recipe and photo courtesy of Foodland Ontario

 

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