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Fragrant Spiced Indian Vegetable and Lentil Soup
DISH28Ingredients
90Minutes
360Calories
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Ingredients
US|METRIC
6 SERVINGS
- 1 Tbsp. butter
- 1 Tbsp. rice bran (or other neutral oil)
- 1 1/2 tsp. cumin seeds
- 1 tsp. mustard seeds
- 1 tsp. garam masala
- 2 tsp. turmeric
- 1 tsp. curry powder
- 1 onion (medium, finely chopped)
- 1 green chilli (de-seeded and chopped, leave seeds in if you prefer more heat)
- 1 Tbsp. fresh ginger (grated)
- 1 Tbsp. tomato paste
- 1 lime (or lemon, finely grated zest of)
- 1 honey (big teaspoon)
- 3 cloves garlic (crushed)
- 3 cups pumpkin (fresh, chopped into 2 cm pieces)
- 1 kumara (medium, or sweet potato, chopped into 2 cm pieces)
- 1 waxy potato (large, peeled and chopped into 2 cm pieces)
- 1 carrot (medium, peeled and chopped into 1cm pieces)
- 1 1/3 cups red lentils
- 1.5 liters vegetable stock (or water)
- sea salt
- freshly ground black pepper
- 1/3 cup coconut cream
- 1/2 cup yoghurt (natural, optional / or coconut cream)
- 1 handful fresh mint leaves (or coriander leaves)
- 1/2 green chilli (sliced)
- 1 Tbsp. cumin seeds (dry-fried)
- 1 lemon (or lime, cut into wedges, optional)
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NutritionView More
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360Calories
Sodium
Fat
Carbs
Fiber
Potassium
Calories360Calories from Fat70 |
% DAILY VALUE |
Total Fat8g12% |
Saturated Fat6g30% |
Trans Fat |
Cholesterol5mg2% |
Sodium1200mg50% |
Potassium1330mg38% |
Protein16g |
Calories from Fat70 |
% DAILY VALUE |
Total Carbohydrate61g20% |
Dietary Fiber19g76% |
Sugars12g |
Vitamin A300% |
Vitamin C120% |
Calcium15% |
Iron45% |
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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