Spiced Lentil and Sweet Potato Soup

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Kcal: 350

P: 18

F: 8

C: 55

Fiber: 15

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Red lentils (dry): 60g (1/3 cup), Sweet potato: 100g (1 small, diced), Carrot: 50g (1 medium, diced), Onion: 50g (1/2 cup, diced), Garlic: 6g (2 cloves, minced), Ginger: 5g (1 tsp, grated), Vegetable broth (low-sodium): 300ml (1.25 cups), Tomatoes (canned, diced): 100g (1/2 cup), Cumin: 2g (1/2 tsp), Coriander (ground): 1g (1/4 tsp), Turmeric: 1g (1/4 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 2g cumin, 1g coriander, 1g turmeric, 1g paprika, 1g salt, and 1g 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 dry red lentils, 100g diced tomatoes, and 300ml vegetable broth. 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.

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