Warm Spiced Red Lentil, Coconut and Tomato Soup
Warm Spiced Red Lentil, Coconut and Tomato Soup
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  • Summary

    one pot meal!

    Ingredients

    • 1 medium onion chopped
    • ¼ tsp red pepper flakes
    • 2-3 clove garlic minced
    • 2 heaping Tbsp fresh ginger minced
    • 3 medium carrots sliced into rounds
    • ½ a medium eggplant cubed
    • ¾ cup red lentils rinsed
    • 1 can full fat coconut milk
    • 1 tsp cardamom powder
    • ½ tsp clove powder
    • 1 tsp turmeric powder
    • 1 tsp coriander powder
    • 14 oz fire roasted tomatoes or tomatoes in their juice, or fresh tomatoes crushed in blender
    • 2 cups veggie broth
    • 1 Tbsp pure maple syrup
    • Season generously with sea salt

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 2
    • Amount Per Serving
    • Calories: 1081 % Daily Value *
    • Total Fat: 7 g 10.56%
    • Saturated Fat: 1 g 6.3%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 2227 mg 92.81%
    • Calcium: 311 mg 31.14%
    • Potassium: 1417 mg 40.49%
    • Magnesium: 0 mg 0%
    • Iron: 14 mg 75.89%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 209 g %
    • Dietary Fiber: 44 g 176.38%
    • Sugar: 110 g
    • Protein: 50 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 384.96%
    • Vitamin C 279.98%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat1
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs9
    • Exchange - Starch5
    • Exchange - Vegetables2
    • Exchange - Lean Meat3
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total1 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total6 oz-eq

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