Wednesday, March 9, 2016

Nutrient Dense Carrot Ginger Soup

Dinner last night was a vitamin rich vegetarian soup full of vibrant flavours.  It was so easy to make and inexpensive that it's sure to become a family favourite.  I added red lentils into the mix to make it a complete meal, served with a toasted whole grain roll.  If you like, you can personalize this to your family's tastes by adding toppings such as croutons, fresh herbs, roasted nuts, bacon bits ... the possibilities are limited only by your imagination.

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Carrot Ginger Soup
A Bright & Tangy Vegetarian Delight!
Ingredients:
Ingredients
(per serving)
Cals
Gr.
2
tblsp
24
B
2
9
A
3
cloves
1
A
1/4
cup
1
A
1
tsp
0
2
tsp
1
A
1 1/2
tbsp
4
A
1 1/2
tsp
0
A
68
A
12
medium
30
A
Juice from 1 Lemon
1
B-
1
cup
0


Instructions:
Peel & Roughly chop all vegetables. Saute onion, garlic & ginger in 1 tbsp Olive oil, add spices once softened then lentils.  Toss to coat. Add carrots, lemon, broth, water & remaining 1 tbsp of olive oil.
Bring to a boil, then reduce to a medium simmer for 40 min to 1 hour (until carrots are very tender).
Puree by hand blender, in a blender or food processor (in batches) return pureed soup to pot, stir in yogurt.
Serve & enjoy!
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Nutrition Facts
Serving Size 263 g
Amount Per Serving
Calories
157
Calories from Fat
31
% Daily Value*
Total Fat
3.4g
5%
Saturated Fat
0.6g
3%
Trans Fat
0.0g
Cholesterol
1mg
0%
Sodium
314mg
13%
Potassium
524mg
15%
Total Carbohydrates
25.7g
9%
Dietary Fiber
8.5g
34%
Sugars
7.6g
Protein
7.1g
Vitamin A 247%Vitamin C 17%
Calcium 8%Iron 13%
Nutrition Grade A
* Based on a 2000 calorie diet

Nutritional Analysis

Good points
Bad points

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