|Regular strength chicken broth||5 Cup (80 tbs)|
|Onions||1 Pound, chopped (2 Large Size)|
|Garlic||4 Clove (20 gm), pressed / minced|
|Minced fresh ginger||2 Tablespoon|
|Coconut extract||1⁄4 Teaspoon|
|Russet potatoes||1 1⁄2 Pound (3 Large Size)|
|Sweet potatoes/Yams||1 1⁄2 Pound (2 Large Size)|
|Nonfat milk||1 Cup (16 tbs)|
|Frozen petite peas||10 Ounce, thawed (1 Package)|
|Fresh cilantro leaves||1⁄2 Cup (8 tbs) (Coriander)|
|Plain nonfat yogurt||2 Cup (32 tbs) (Unflavored)|
In a 5- to 6-quart pan, stir spices over medium-low heat until fragrant, about 5 minutes.
To pan, add 1/2 cup broth, onions, garlic, and ginger.
Cook, uncovered, over high heat, stirring often until liquid evaporates and brown film sticks to pan, 10 to 12 minutes.
Deglaze by stirring in 1/3 cup broth to release film; boil and stir until brown film forms again.
Repeat deglazing step until onions are richly browned, about 3 more times.
Repeat deglazing step 1 more time.
Winter vegetables and lentils enrich aromatic broth in this chowder.
Add 3 cups broth and coconut extract.
Peel russet potatoes and sweet potatoes, cut into 1 1/2- to 2-inch chunks, and add to broth.
Cover and simmer until potatoes are very tender when pierced, 40 to 45 minutes.
Stir in milk and peas; simmer, uncovered, stirring occasionally, just until hot.
Pour into a serving bowl.
Sprinkle with cilantro leaves.
Offer yogurt and salt to add to taste.
Serving size: Complete recipe
Calories 1979 Calories from Fat 29
% Daily Value*
Total Fat 3 g5.2%
Saturated Fat 1.1 g5.6%
Trans Fat 0 g
Cholesterol 4.6 mg1.5%
Sodium 4481.1 mg186.7%
Total Carbohydrates 389 g129.7%
Dietary Fiber 51 g203.9%
Sugars 102.6 g
Protein 108 g216.2%
Vitamin A 2059.1% Vitamin C 253.4%
Calcium 132.3% Iron 89.2%
*Based on a 2000 Calorie diet