Tuesday, December 20, 2011

Soup’s On Again- Sweet Potato and Lentil Soup


When selecting meals, I not only keep in mind taste preferences of those I am feeding (most often my husband and kids of course), but also any merits that the dish might have. I do a mental run-thru of all of the recipe ingredients that are worth incorporating into our diets. In the case of this soup recipe, everything about it is healthy, wholesome goodness and each and every ingredient is worthy.

Carrots and sweet potatoes are rich in orange colored carotenes helping with eyesight and serving as antioxidants. Garlic and onion are from the same general plant family with lots of research showing health benefits including lowered blood pressure, cholesterol, and less cancer, diabetes and heart disease risk...need I say more?  Lentils are fantastically rich in soluble fiber, folate and iron. The lemon juice and cilantro provide vitamin C…even celery provides a good amount of vitamin C, lots of vitamin K and active compounds that help with cancer prevention and lower cholesterol levels.

But the real show stoppers are ginger and curry.  Not only do these two ingredients give the soup a necessary flavor kick, they provide major health benefits. Both ginger and curry are known to be anti-inflammatory, helping to lessen the effect of any inflammation that you have festering inside your body, most often without you even knowing it until it is too late...think arthritis, Alzheimer's, cancers, heart disease. 

Ginger root:
break off what you need when buying
So, soup’s on, eat up, feel great!

Sweet Potato and Lentil Soup (adapted from Food Network Magazine, Dec 2011)

1 sweet potato, diced (Hagemann Farm)
3 or 4 carrots, chopped (St. Isidore Farm)
3 stalks celery, chopped
½ onion, chopped
¾ cup dried lentils
4 inch piece of ginger root, peeled and grated (Note: use fresh, not ginger powder)
6 cups of water
2 tsp curry powder (I bought from Penzeys Spices- not local, but definitely the place to buy spices!)
1 Tbsp olive oil
2 cloves garlic chopped
juice from ½ lemon
½ cup cilantro, chopped

1. Put the sweet potatoes, carrots, celery, onion, lentils, ginger and water in a slow cooker and cook on low for about 6-8 hours until vegetables are tender. 
2. Stir/mash to somewhat puree ingredients together.
3. Saute garlic & curry powder in a skillet in olive oil for about 1 minute. Stir into the soup, along with the lemon juice. Top with fresh cilantro and salt to taste.

1 comment:

  1. The food is really good I like it a lot.The soup was so good I made it for my relatives and they said they wanted the recipe.

    ReplyDelete

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