Soups
January 02, 2015
Calories
348
Sodium
1209mg
50% DV
Fat
14g
22% DV
Protein
14g
28% DV
Carbs
38g
13% DV
Fiber
12g
49% DV
Root vegetable and lentil soup with cayenne-toasted sunflower seeds
This root vegetable and lentil soup is both colorful and tasty. With a slight spice and a touch of lemon, it is warming and fresh. Delicious on a cold day.
4
1 tbsp oil
1 small or 1/2 large onion, diced
3 carrots, around 1 cup grated
approx 1/2 rutabaga/swede, around 1 1/2 cups grated
1 large beetroot, around 1 1/2 cups grated
1/2 tsp ground coriander
1 tsp ground cumin
2 tbsp lemon juice (approx 1/2 lemon)
1/2 cup red lentils
4 cups stock (suggest chicken, vegetable)
1/2 tbsp pumpkin seeds per serving
dash cayenne pepper
sour cream
1 small or 1/2 large onion, diced
3 carrots, around 1 cup grated
approx 1/2 rutabaga/swede, around 1 1/2 cups grated
1 large beetroot, around 1 1/2 cups grated
1/2 tsp ground coriander
1 tsp ground cumin
2 tbsp lemon juice (approx 1/2 lemon)
1/2 cup red lentils
4 cups stock (suggest chicken, vegetable)
1/2 tbsp pumpkin seeds per serving
dash cayenne pepper
sour cream
Heat the oil in a pan and add the onion. Cook for a couple minutes to allow it to soften.
Add the grated root vegetables as you get them ready and stir. Cook for a couple minutes before adding the...
See the full directions on my site
See the full directions on my site
Nutritions
Calories
348
Sodium
1209mg
50% DV
Fat
14g
22% DV
Protein
14g
28% DV
Carbs
38g
13% DV
Fiber
12g
49% DV
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat
5g
29%
Polysaturated Fat
2g
17%
Monosaturated Fat
5g
36%
Cholesterol
28mg
9%
Sodium
1209mg
50%
Potassium
869mg
24%
Protein
14g
28%
% DAILY VALUE*
Total Carbohydrate
Fiber
12g
49%
Sugar
6g
13%
Vitamin A
20271IU
405%
Vitamin B6
0.42mg
21%
Vitamin C
12mg
21%
Calcium
130mg
13%
Iron
3mg
17%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
