Gingered Lentil Soup with Brown Rice and Sweet Potatoes
|Olive oil||2 Tablespoon|
|Carrots||2 Medium, chopped|
|Onion||1 Large, chopped|
|Finely chopped fresh ginger||2 Tablespoon|
|Garlic||4 Clove (20 gm), minced|
|Ground cumin||1 1⁄2 Teaspoon|
|Freshly ground black pepper||1⁄2 Teaspoon|
|Ground allspice||1⁄8 Teaspoon|
|Water||8 Cup (128 tbs)|
|Brown lentils||1 Cup (16 tbs), picked over and rinsed|
|Brown rice||1⁄2 Cup (8 tbs)|
|Sweet potatoes||12 Ounce, peeled and cut into 1/2 inch chunks|
|Thawed frozen chopped spinach||1 Cup (16 tbs), squeezed dry|
Heat the oil in a Dutch oven over medium heat.
Add the carrots and onion and cook, stirring frequently, for 6 minutes, or until tender.
Add the ginger, garlic, cumin, pepper, and allspice and cook, stirring, for 1 minute.
Add the water, lentils, and rice and bring to a boil over high heat.
Reduce the heat to low, cover, and simmer for 1 hour, or until the lentils and rice are tender.
Stir in the sweet potatoes and salt, cover, and simmer for 20 minutes, or until the sweet potatoes are tender.
Calories 458 Calories from Fat 81
% Daily Value*
Total Fat 9 g14.1%
Saturated Fat 1.3 g6.6%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 448.6 mg18.7%
Total Carbohydrates 78 g26%
Dietary Fiber 20.8 g83.1%
Sugars 9.5 g
Protein 17 g34.7%
Vitamin A 358.5% Vitamin C 26.8%
Calcium 12% Iron 32.6%
*Based on a 2000 Calorie diet