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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 161.7
  • Total Fat: 2.1 g
  • Cholesterol: 0.0 mg
  • Sodium: 42.6 mg
  • Total Carbs: 28.5 g
  • Dietary Fiber: 9.7 g
  • Protein: 9.0 g

View full nutritional breakdown of Soup Curried Lentil & Sweet Potatoes (c=160cals) Low Sodium! calories by ingredient
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Soup Curried Lentil & Sweet Potatoes (c=160cals) Low Sodium!

Submitted by: MOV4WARD

Introduction

Hearty, Spicy & Satisfying! Twist on Indian Cuisine :) Hearty, Spicy & Satisfying! Twist on Indian Cuisine :)
Number of Servings: 8

Ingredients

    1 Lg Onions, 1/4-inch dice
    1/2 cup celery, finely diced
    1/2 Bell Pepper (any color), 1/4-inch dice
    1 Tbsp olive oil (light, extra virgin)
    6 packets dry, salt free bouillon (enough to make 6 cups, beef, chicken or vegetable broth ok)
    1 cup Lentils, uncooked and rinsed
    2 cups yam or sweet potatoes, shredded raw
    1 cup Carrots, grated
    1 cup or sm can of canned diced tomatoes, no salt added
    12 cups Water, tap
    1 tsp dry Mustard seed, ground yellow
    2 tsp Curry powder
    1 tsp Turmeric, ground, 1 tsp
    1/2 tsp Cardamom, ground
    1/2 tsp Cumin seed, ground
    1 Tbsp Pepper, black ground (any color)
    1 Tbsp Onion powder
    2 tsp Garlic powder
    1/2 tsp Oregano, ground
    1/2 tsp Thyme, ground

Directions

makes 8 1-cup servings @ 160 cals per cup
.
Heat oil in large 2 1/2 Qt covered stock pot. Saute onion, bell pepper, celery until translucent. Add rest of ingredients and spices.
.
Bring to a boil, then reduce heat and simmer until all tender. Should reduce to 8 cups or a thick stew like consistency :)


Number of Servings: 8

Recipe submitted by SparkPeople user NUSL8T.






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Member Ratings For This Recipe


  • Very Good
    2 of 2 people found this review helpful
    Don't let the long ingredient list scare you, it comes together very quickly. Next time I'm going to add frozen spinach. I served with a dollop of fat-free yogurt. - 1/25/09

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  • This did not meet my expectations.It never thickened to resemble a stew. The recipe stated 8 one cup servings - mine yielded twice that amount. The spices were milder than I prefer. I will have to make several adjustment before serving this. I will will not prepare this again. - 11/6/09

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  • I just cut the sweet potatoes in thin long strips and it still cooked quickly. I made half the recipe, but think I would have been happy doubling the spices (though I admit I didn't measure the liquid added.) I'll also blend part of the soup to make it a bit thcker. - 10/4/09

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  • Awesome recipe! The spice blend smelled sooo good while the soup was cooking. Definitely a do-again. - 7/15/09

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  • 0 of 1 people found this review helpful
    For a quicker variety use ready made fat free organic chicken broth , use ready made garam masala instead of all the herbs and substitute cans of (sodium free) navy or butter beans for the lentils. Add a dollop of non fat cream and some chopped scallions just before serving. Delicious. - 1/7/09

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  • I'll try it, I have the spices and lentils in the pantry. - 1/6/09

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  • I really enjoyed this! - 11/17/08

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  • Very good soup - would have never thought of putting lentils and yams together - very unique and tasty. - 1/13/08

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  • Excellent - 12/23/07

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