Spiced Lentil and Sweet Potato Soup

Kcal: 450 |

P: 21 |

F: 8 |

C: 76 |

Fiber: 15

Ingredients

Red lentils (dry): 60g (1/3 cup), Sweet potato: 100g (1 small, diced), Carrot: 50g (1 medium, diced), Onion: 50g (1/4 cup, diced), Garlic: 6g (2 cloves, minced), Ginger: 5g (1 tsp, grated), Water: 300ml (1 1/4 cups), Tomatoes (canned, diced): 100g (1/2 cup), Cumin: 0.5g (1/6 tsp), Coriander (ground): 0.5g (1/6 tsp), Turmeric: 0.5g (1/6 tsp), Paprika: 1g (1/4 tsp), Olive oil: 5ml (1 tsp), Lemon juice: 5ml (1 tsp), Fresh cilantro: 5g (1 tbsp, chopped), Greek yogurt (plain, low-fat): 30g (2 tbsp), Salt: 1g (1/4 tsp), Black pepper: 1g (1/4 tsp)

Nutritional info:

Meal Type: lunch

Dietary Suitable for: Vegetarian (excludes meat, may include dairy and eggs)

Cooking Time Minutes: 260

Suitable for Menopausal Status: Peri-menopausal

Recipe Instructions

1. Heat 5ml olive oil in a pot over medium heat. 2. Add 50g diced onion and cook until translucent, about 3 minutes. 3. Add 6g minced garlic and 5g grated ginger. Cook for 30 seconds. 4. Add 0.5g cumin, 0.5g coriander, 0.5g turmeric, 1g paprika, a pinch of salt, and black pepper. Stir for 30 seconds until fragrant. 5. Add 100g diced sweet potato and 50g diced carrot. Cook for 3 minutes. 6. Add 60g rinsed red lentils, 100g diced tomatoes, and 300ml water. 7. Bring to a boil, then reduce heat to low. Cover and simmer for 20-25 minutes, until lentils and vegetables are tender. 8. Stir in 5ml lemon juice. 9. Serve topped with 30g Greek yogurt and 5g chopped cilantro.

Menopause Benefits

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