Sunday, June 23, 2013

Curried Sweet Potato and Lentil Soup

 

After 10 days on a cruise ship indulging in rich and delicious foods I am ready to get back on track for the summer. I must say that there were some healthier choices at every meal and that the portions were actually pretty reasonable. I did notice that I was retaining more fluid than usual, which makes you feel bloated, likely because they use lots of salt to season and I hardly ever use any. Overall I was impressed with the food, but I could not wait to get back in the kitchen and cook. In fact, I cooked last night, making a vegetarian soup for tonight’s dinner.

 

This vegetarian soup is packed with protein and fiber making it a filling meal, while being low in calories. The Greek yogurt gives it a creamy texture without added fats plus it boosts the protein content. The curry powder gives a nice flavor, but if you like it hot, simply add dried hot chilis or cayenne pepper to season.

 

Forget about canned soups, which are packed with sodium and preservatives and are expensive! You can make homemade soup for a fraction of the cost and it is an easy meal! If you aren’t home to watch it simmer you can cook on low for 8 hours and dinner is ready!

 

Meatless Monday Menu

Breakfast: 1 cup Kashi GoLean with ½ cup strawberries and soymilk

Lunch: Garden salad with kidney beans and hardboiled egg, fresh fruit cup

Snack: 4 whole grain crackers with peanut butter

D: Sweet Potato and Lentil soup with asparagus salad

 

Curried Sweet Potato and Lentil Soup

Makes 8 servings

 

2 tsps olive oil

1 small onion, diced

1 Tbsp minced garlic

3 stalks celery, 1/2” slices

3 carrots, thinly sliced

1 sweet potato, peeled and diced

1 cup dry lentils

1 tsp garlic powder

1 Tbsp curry powder

Cayenne pepper, to taste

Black Pepper, to taste

6 cups of water

6 oz plain 0% Greek yogurt

 

Nutrition Information: 1 cup

140 calories, 2 g fat (0 g saturated), 22 g carbohydrates, 5 g fiber, 9 g protein, 60 mg sodium

 

 


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