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November Recipe Of The Month

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Nov 19

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This month, The Navigation is recommending one of their popular recipes Red Lentil and Sweet Potato Soup from the The Mind Diet by Maggie Moon, MS, RND. Thanks to the sweet potatoes, this recipe is packed full of potassium, magnesium, iron, calcium and manganese, and contains 400% of the daily recommended value for vitamin A.

Click to view your copy from The Mind Diet

Mind foods: Olive oil, vegetables

Yield: 9 (1-cup servings)

Time: 30 minutes to cook

Difficulty:  Easy

2 tablespoons extra-virgin olive oil

1 teaspoon ground cumin

¼ teaspoon ground ginger or ½ teaspoon grated ginger

1 tablespoon curry powder

1 yellow onion, diced

1 garlic clove, chopped

½ cup chopped carrots

2 sweet potatoes, medium diced (about 3 cups)

3 cups water

4 cups low-sodium vegetable broth

1-1/2 cups split red lentils

Parsley, for garnish (optional)

  1. Heat the oil in a soup pot over medium heat.  Place the cumin, ginger, and curry powder in the olive oil and cook until fragrant, about 1-2 minutes.  Add the onion and sauté until translucent.

Add the garlic and continue to sauté until golden.  Add carrots and sweet potatoes to the soup pot, stirring periodically for 1-2 minutes, then add water, broth, and red lentils.  Cover and bring mixture to a gentle boil. Once boiling, remove cover and continue to simmer for 25 minutes. Puree the soup with an immersion blender.  You can also use a high speed blender on low speed, or in a standard blender, as long as the soup is divided into batches (this will make it easier to blend).  Serve. Garnish with parsley, if desired.

Nutrition: 180 calories, 4 g total fat, 1 g saturated fat, 28 g carbohydrates, 5 g fiber

Recipe by: Tracee Yablon Brenner, RD, CHHC

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