Spicy Healthy Fat Free Lentil and Sweet Potato Soup
Recipe: #11228
November 18, 2013
Categories: Side Dishes, Beans, Sweet Potato/Yam, Sunday Dinner, Gluten-Free, Heart Healthy, High Protein, Kosher, Low Cholesterol, Low Fat, No Eggs, Non-Dairy, Vegetarian, Spicy, more
"A great-tasting fat free vegetarian soup. The combination of sweet, savory, and spicy Indian/Morrocan flavors makes this a perfect choice for those who love extra flavor and some heat!! This soup serves well both hot and cold and is delicious over some steamed brown rice or any other starchy filler. You may adjust all amounts to your desired taste, I sometimes add in some sauteed firm cubed tofu"
Original is 5 servings
Ingredients
Nutritional
- Serving Size: 1 (383.2 g)
- Calories 162.1
- Total Fat - 1.1 g
- Saturated Fat - 0.2 g
- Cholesterol - 0 mg
- Sodium - 1014.2 mg
- Total Carbohydrate - 31.4 g
- Dietary Fiber - 11.6 g
- Sugars - 6.9 g
- Protein - 8.2 g
- Calcium - 88.9 mg
- Iron - 3.7 mg
- Vitamin C - 9.4 mg
- Thiamin - 0.3 mg
Step by Step Method
Step 1
Soak the lentils in roughly 1 cup of cold water or green tea for at least 30 minutes.
Step 2
In a medium-sized stock pot over medium-high heat, saute the diced onions and garlic in 1/4 cup of the chicken broth until the onions become translucent (around 5 minutes).
Step 3
Add the carrots, sweet potatoes, and red wine. Cook for around 1 minute or until the wine becomes very fragrant.
Step 4
Add the lentils, vegetarian broth; Bring to a rolling boil, stirring the mixture occasionally.
Step 5
Reduce the heat. Add the red pepper flakes and fennel seed and cover, allowing the soup to simmer for about 20 minutes or until the lentils and sweet potatoes begin to fall apart.
Step 6
Remove the lid and add the spices. If you would like to get a thicker consistency, kick the heat back up and reduce until it hits the desired thickness. You may want to adjust the amounts of salt and pepper, depending on your own tastes.
Step 7
Divide the soup into bowls, then dollup with a few tablespoons of Greek yogurt.
Tips
No special items needed.
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