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Red Lentil Soup W/ Sweet Potato, Carrot and Apple Recipe

Looking for an easy Red lentil Soup w/ Sweet Potato, Carrot and Apple recipe? Learn how to make Red lentil Soup w/ Sweet Potato, Carrot and Apple using healthy ingredients.


Submitted by violetgriffin

Makes 5 servings



Adapted from allrecipes.com. I doubled the lentils for a fibre boost, added extra stock, reduced the oil and salt a bit. Mellow and sweet, very satisfying.

Recipe Ingredients for Red lentil Soup w/ Sweet Potato, Carrot and Apple

3 tbsp sunflower oil
2 large sweetpotato, peeled and chopped
3 large carrots, peeled and chopped
1 apple, peeled, cored, and chopped
1 large onion, chopped
1 cup dry red lentils
1 tbsp ginger root, minced
1/2 tsp black pepper, freshly ground
3/4 tsp salt
1/2 tsp ground cumin
1/2 tsp chili powder
1/2 tsp paprika
1 cube chicken stock
6 cups water

Recipe Directions for Red lentil Soup w/ Sweet Potato, Carrot and Apple

  1. Saute sweet potatoes, carrots, apple, and onion in the oil about 10 min.

  2. Add remaining ingredients, bring to a boil, then turn down to a simmer and cook, partially covered for about 20-30 min - til lentils are cooked through.

  3. Puree soup with an immersion blender if you wish, or leave as is.

  4. Adjust seasonings and serve.

  5. Optional: add in some greens at the last minute or two of cooking (if not pureeing), such as fresh spinach, bok choy, or other mild greens. Not counted in analysis.

  6. Makes about 7.5 cups (unpureed) -- serving size is 1.5 cups.

Categories

Soup, Saute, Simmer

Nutrition Facts
Serving Size 497.8g
Amount Per Serving
Calories
308
Calories from Fat
84
% Daily Value*
Total Fat
9.3g
14%
Saturated Fat
0.9g
5%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
423mg
18%
Potassium
787mg
22%
Total Carbohydrates
46.3g
15%
Dietary Fiber
16.2g
65%
Sugars
10.1g
Protein
11.7g
Vitamin A 296% Vitamin C 16%
Calcium 7% Iron 21%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • No cholesterol
  • Very high in dietary fiber
  • Very high in vitamin A
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