Spicy Turnip and Red Lentil Soup

13 30 228
Ingredients Minutes Calories
Prep Cook Servings
5 min 25 min 4
Spicy Turnip and Red Lentil Soup
Health Rating
Warm up with this nourishing soup that's ready in only 30 minutes.

Ingredients


1 tbsp Olive oil
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
1/4 tsp Black pepper

Instructions


1. Heat olive oil in large pot on medium. Cook the onions in the oil until soft.
2. Add garlic, turmeric, chilli and ginger and cook for 2 minutes.
3. Add lentils, water, turnip, carrot and tomatoes and bring to boil. Lower heat and simmer for 20 minutes.
4. When the lentils and vegetables are cooked, blend with a hand blender adding salt and pepper to taste. Serve with a whole grain or gluten-free toast for lunch.

Notes:

Quick Tip:

Storage
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
A heart healthy legume high in plant-based protein, fiber, B vitamins and iron.

 

 


Nutrition Facts

Per Portion

Calories 228
Calories from fat 39
Calories from saturated fat 5.5
Total Fat 4.3 g
Saturated Fat 0.6 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.7 g
Monounsaturated Fat 2.6 g
Cholesterol 0
Sodium 368 mg
Potassium 925 mg
Total Carbohydrate 37 g
Dietary Fiber 7.5 g
Sugars 11.6 g
Protein 10.5 g

Dietary servings

Per Portion


Meat Alternative 0.6
Vegetables 4.4

Energy sources


Pygal64%458.8325253313122233.54212565347217%292.9275009074542205.8831246330550818%331.9783088398192121.5562822420037764%17%18%CarbohydratesFatProtein
Recipe from:
Lunch
Soup