Spiced Lentil Butternut Soup - 31.6g Carbs, 12.7g Fiber, 3.4g Sugar
From: www.healyrealfoodvegetarian.com
Supplies needed: Hand blender or regular blender
1 butternut squash
1 1/2 cups red lentils
5 cups vegetable broth (4 - 5 cups)
1 onion
2 Tbsp oil (or ghee)
5 cloves garlic
1 medium tomato
1 tsp turmeric
1/2 tsp curry
1/2 tsp cumin
1/4 tsp cayenne
Sea salt, to taste
Pepper, to taste
1. Peel butternut squash and chop into cubes. You can also roast the butternut squash first by slicing it in half, brushing the inside with a little olive oil and cooking in the oven at 375 degrees F for about 1 hour. Either way works.
2. Heat oil in a large pot under medium heat. Place chopped onions in the oil and stir. Add the chopped garlic and then the spices. Allow the onions to cook for a few minutes whole stirring occasionally.
3. Add the chopped tomato and stir, then add the butternut squash. Pour the vegetable broth over the vegetables, then add the lentils. Bring to a boil, then turn to low and let simmer for about 30 min-1 hour until the lentils are cooked through and the butternut squash is soft.
4. Once every thing is cooked well, turn off the heat. This is where a hand blender like this one comes really in handy and makes clean-up really easy. Of course, if you don't have a hand blender your an use a regular blender, but make sure you wait for the soup to cool a little bit first. Blend the soup until it is pureed well, then add salt and pepper to taste.
Nutrition From: www.caloriecount.about.com
Servings: 8
Serving Size: 278 g (278 g = 9.80 oz // 9.80 oz = 1.22 cups)
Nutrition per Serving: 220 Calories, 43 Calories from Fat, 4.8g Total Fat, 0.8g Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 514mg Sodium, 31.6g Total Carbs, 12.7g Dietary Fiber, 3.4g Sugars, 13.4g Protein -- Vitamin A 121% - Vitamin C 31% - Calcium 6% - Iron 22%
Nutrition Grade: A
Good points:
Low in saturated fat
No cholesterol
Very high in dietary fiber
High in manganese
High in phosphorus
High in thiamin
Very high in vitamin A
Very high in vitamin B6
High in vitamin C
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