Red Lentil and Sweet Potato Soup
For a creamier soup, add 1 cup of fat-free sour cream or plain yogurt after cooking. Swirl cream and soup together gently.
Low-calorie, Low-fat, High-fiber, Vegan, Lactose-free
INGREDIENTS | SERVES 4
- 1 white onion, chopped
- 1 celery stick, finely chopped
- 1 large carrot, sliced
- 1½ cups sweet potato, cubed
- 1 cup red lentils, cooked
- 1 bay leaf
- ½ teaspoon fresh garlic, minced
- ½ teaspoon all-purpose seasoning
- 5 cups vegetable or chicken broth
- 2 tablespoons fresh cilantro, chopped
Spray a large saucepan with nonstick cooking spray. Add onions and celery and cook on medium-high heat for 2 minutes, stirring often.
Add carrots, sweet potatoes, lentils, bay leaf, garlic, all-purpose seasoning, and broth to saucepan. Cover and cook on medium for 10 minutes.
Reduce heat to low and simmer for an additional 10 minutes. Remove bay leaf and blend soup in batches in a food processor.
Return soup to saucepan, add cilantro, and simmer for 5 minutes.
PER SERVING Calories: 184 | Fat: 2 g | Protein: 12 g | Sodium: 1,030 mg | Carbohydrates: 29 g | Fiber: 7 g
Plentiful Lentils
Lentils come in many colors, from yellow to red-orange to green, brown, and black. Lentils can come whole or split, and many varieties come decorticated, or with their skins removed. All varieties are high in proteins, so they're a great choice all around!
