Spicy Turnip and Red Lentil Soup

13 30 215
Ingredients Minutes Calories
Prep Cook Servings
5 min 25 min 4
Spicy Turnip and Red Lentil Soup
Health Highlights
Warm-up with this nourishing soup that's ready in only 30 minutes. Pair with your favorite sandwich, wrap, or veggie burger!

Ingredients


1 tbsp Olive Oil, Extra Virgin
1 onion(s) Sweet onion (chopped)
2 clove(s) Garlic (crushed)
1 tsp Turmeric, powder
1/2 tsp Chili powder
1/2 tsp Ginger, ground
120 gm Red lentils, split
750 ml Water (hot)
3 small Turnip (peeled and chopped)
2 medium Carrots (peeled and chopped)
3 large Tomato (skinned and chopped)
1/2 tsp Salt
1 dash Black pepper

Instructions


  1. Heat olive oil in a large pot over medium heat. Cook onions until soft; about 2 minutes.
  2. Add garlic, turmeric, chilli powder, and ginger. Cook for 2 more minutes.
  3. Add lentils, water, turnip, carrots, and tomatoes and bring to boil. Lower heat and simmer for 20 minutes.
  4. When the lentils and vegetables are cooked, blend with an immersion blender adding salt and pepper to taste. 

Notes:

Quick Tip:

Double or triple the batch and freeze leftovers for quick meals. Ensure to fully warm through when re-heating to an internal temperature of 165F or 74C degrees.




Nutritional Highlights:

Lentils are heart-healthy legumes that are high in plant-based protein, fiber, B vitamins, and iron.

 

 


Nutrition Facts

Per Portion

Calories 215
Calories from fat 42
Calories from saturated fat 5.8
Total Fat 4.6 g
Saturated Fat 0.6 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.7 g
Monounsaturated Fat 2.5 g
Cholesterol 0
Sodium 380 mg
Potassium 853 mg
Total Carbohydrate 37 g
Dietary Fiber 7.4 g
Sugars 11.6 g
Protein 10.3 g

Dietary servings

Per Portion


Meat Alternative 0.6
Vegetables 4.4

Energy sources


Pygal62%462.03334357718956226.154342258291619%294.7136058665079215.646875688748719%330.41853264978903122.6001340097927762%19%19%CarbohydratesFatProtein
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