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Gingered Lentil Soup with Brown Rice and Sweet Potatoes Recipe
|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|
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
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.