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Recipes

Savory Golden Lentil and Sweet Potato Soup Recipe
Serves: 6 person(s)
The combination of sweet, savory, and spicy flavors makes this hearty (check out that protein content!) but healthy soup a perfect choice for whatever yoou happen to be in the mood for. The spices I chose gives it almost an Indian or Morrocan feel; whichever gastronomic prefix sounds tastier to you. It serves well both hot and cold and is delicious over some steamed rice or any other starchy filler.

Ingredients
  • 1/2 c. dried lentils, soaked
  • 3/4 c. sweet potatoes, peeled and cubed (or 1 medium sized)
  • 1 c. red onions, diced (or 1 medium sized)
  • 3 garlic cloves, minced
  • 1/2 c. carrots, thinly sliced
  • 1 1/2 c. chicken or vegetable broth (low-sodium)
  • 2 c. water
  • 1/4 c. red wine
  • 1/2 tablespoon fennel seeds
  • 1/2 tablespoon cumin
  • 1/2 tablespoon cinnamon
  • 1/2 tablespoon chili powder
  • 1/2 tablespoon cayenne pepper
  • 1/2 tablespoon red pepper flakes
  • 1 Salt, to taste

Directions: Soak the lentils in roughly 1 cup of cold water or green tea for at least 30 minutes. In a medium-sized stock pot over medium-high heat, sautee the diced onions and garlic in 1/4 cup of the chicken broth until the onions become translucent (around 5 minutes). Add the carrots, sweet potatoes, and red wine. Cook for around 1 minute or until the wine becomes very fragrant. Add the lentils, water, and chicken broth. Bring to a rolling boil, stirring the mixture occasionally. 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. 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. Serve the soup either on its own or over a starch with a dollop of raita (thick yogurt mixed with vegetables) or sour cream. Garnish with whatever you like (Featured in the photo is yogurt, carrot, and a dash of paprika.)

Calories 160.5 kcal (671.5 kJ)
Grams (kcal) %
Total Fat 1.7 15.3 9.5 %
Saturated Fat 0.3 2.7 1.7 %
Total Trans Fat 0 0 0 %
Total Carbohydrate 19.7 78.8 49.1 %
Dietary Fiber 7.2
Sugars 2.5 10 6.2 %
Protein 15.6 62.4 38.9 %
Alcohol 0.9 6.3 3.9 %
Want to burn these calories?
To burn 160.5 calories, you could do any of the following:(Base on weight: 154lbs or 70kg)
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Bicycling: BMX or mountain
Bicycling: 12-13.9 mph
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Swimming: general
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Walk/Jog: jog <10 min.
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Running: 10 mph (6 min/mile)
Running: pushing wheelchair, marathon wheedling (8 min/mile)
Running: cross-country
Nutrition Facts
Serving Size 192g
Amount Per Serving
Calories 160.5 kcal (671.5 kJ)
Calories from Fat 15.3 kcal (64.02 kJ)
% Daily Value (*)
Total Fat 1.7 g 2.6 %
Saturated Fat 0.3 g 1.5 %
Total Trans Fat 0 g
Cholesterol 26.9 mg 9 %
Sodium 68.4 mg 2.9 %
Potassium 484.1 mg 13.8 %
Total Carbohydrate 19.7 g 6.6 %
Dietary Fiber 7.2 g 28.8 %
Sugars 2.5 g
Protein 15.6 g 31.2 %
Calcium 48.6 mg 4.9 %
Alcohol 0.9 g
Iron 15 %   •   Magnesium 10.2 %
Manganese 25 %   •   Niacin 18.5 %
Phosphorus 16.2 %   •   Riboflavin 5.9 %
Selenium 13.9 %   •   Thiamin 6.7 %
Vitamin A 34.1 %   •   Vitamin B12 0 %
Vitamin B6 15 %   •   Vitamin C 13 %
Vitamin D 0 %   •   Vitamin E 0 %
Zinc 7.3 %   •  
(*) Percent Daily Values are based on a 2,000 calorie diet. Your daily values maybe higher or lower depending on your calorie needs. These values are recommended by a government body. They are not Slim Diary recommendations.

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