Curried Sweet Potato, Carrot & Red Lentil with Ginger
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Curried Sweet Potato, Carrot & Red Lentil with Ginger Submitted by Julie Van Rosendaal of One Smart Cookie Inc. This mellow, comforting soup is low in fat yet loaded with fiber, vitamins and minerals and is particularly high in beta-carotene. Red lentils contribute protein; donʼt need to be presoaked - having been split in half and can be tossed straight into the soup to cook along with the vegetables. Smooth and sippable, itʼs perfect to go - take it with you in an insulated coffee mug to keep it warm. Ingredients • 1 tsp (5 mL) canola or olive oil • 1 medium onion, chopped • 1-2 garlic cloves, crushed • 1 T (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 • ¼- ½ cup (60-125 mL) half & half, plain yogurt or heavy cream (optional) Directions 1. In a medium pot, heat the oil over medium-high heat and sauté the 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 youʼre using it) and use a hand-held immersion blender to puree 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 fridge for up to a week, or cooled and frozen for up to 6 months. Serves 4. Per serving: 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 fiber. .