Spiced Lentil and Root Vegetable Stew

19 55 517
Ingredients Minutes Calories
Prep Cook Servings
15 min 40 min 4
Spiced Lentil and Root Vegetable Stew
Health Rating

Ingredients


2 tbsp Coconut oil
1 cup Coconut milk (canned)
6 cup Vegetable stock/broth
1 medium potato Sweet potato
2 large Carrots
1 beet(s) Beets, raw
1 onion(s) Sweet onion
3 clove(s) Garlic
1 cup Lentils, raw
2 tbsp, minced Turmeric root
2 tbsp minced Ginger root
1 tsp Curry powder
1 pinch Salt
1/2 tsp Black pepper
1/4 tsp Cayenne pepper (to taste)
1/2 tsp Nutmeg, ground (to taste)
1/2 tsp Cinnamon (to taste)
1/2 tsp Allspice, ground (to taste)
4 leaves Kale (to taste (can sub any greens))

Instructions


Crush garlic cloves and set aside. Chop beet, sweet potato and carrots into small cubes. Sauté chopped onion and vegetables until fragrant, adding ginger and turmeric. Add spices and stir until all coated. Add 6 cups vegetable stock stock and bring to a boil. Add lentils and simmer until all vegetables and lentils are cooked through, about 30 mins. Turn off heat and add coconut milk. Remove 2 cups of soup and blend until smooth. Once puréed, add back to the pot. Add kale leaves with the stems removed and stir until wilted.


Tip: Garnish 1 cup of soup with 1 tbsp coconut milk and dried unsweetened coconut and lemon zest.


Nutrition Facts

Per Portion

Calories 517
Calories from fat 193
Calories from saturated fat 191
Total Fat 21.4 g
Saturated Fat 21.2 g
Trans Fat 0.0 g
Polyunsaturated Fat 7.9 g
Monounsaturated Fat 17.1 g
Cholesterol 0
Sodium 1555 mg
Potassium 1328 mg
Total Carbohydrate 63 g
Dietary Fiber 14.1 g
Sugars 11.3 g
Protein 18.1 g

Dietary servings

Per Portion


Meat Alternative 0.9
Vegetables 4.3

Energy sources


Pygal49%467.6870631486661191.6771313053562837%302.0329489139283235.264145898576814%342.71714608811374115.5641686379191549%37%14%CarbohydratesFatProtein
Soup