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

Olive Oil

24

B

2

onion

9

A

3

cloves

garlic

1

A

1/4

cup

ginger root

1

A

1

tsp

salt

0

2

tsp

black pepper

1

A

1 1/2

tsp

The Original Pizza Peppers Crushed Chile Flakes

0

1 1/2

tbsp

turmeric powder

4

A

1 1/2

tsp

coriander seed

0

A

1

cup

dry red lentils

68

A

12

medium

carrots

30

A

Juice from 1 Lemon

1

B-

900

ml

No Salt Added Vegetable Broth

6

C-

1

cup

water

0

1

cup

Original Balkan Style 1% Plain Yogurt

12

C+

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

• Low in saturated fat
• Very low in cholesterol
• Very high in dietary fiber
• High in manganese
• Very high in vitamin A
• High in vitamin C

Bad points

• High in sugar