| |
| |
| 1 Tbs |
|
Olive oil |
|
| 1 Large |
|
Carrot, chopped |
|
| 1 Large |
|
Onion, chopped |
|
| 10 Cups |
|
Low-sodium chicken broth |
|
| 1 Cup |
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Lentils |
|
| 1 tsp |
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Ground cinnamon |
|
| |
| ¼ tsp |
|
Ground ginger |
|
| ½ tsp |
|
Curry powder |
|
| ¼ tsp |
|
Chili powder |
|
| 6 Cups |
|
Pumpkin, peeled, seeded and cubed* |
|
|
|
Minced fresh parsley |
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|
|
|
| |
| In a large soup pot, heat olive oil and sauté carrots and onions. Add broth and lentils and bring to a boil over high heat. Reduce heat, partially cover and simmer for 30 - 40 minutes. Stir in the cinnamon, ginger, curry, chili and pumpkin. Return to a boil, then reduce to low, partially cover and simmer for one hour, stirring occasionally. Salt and pepper to taste. Spoon into bowls and top with fresh parsley. |
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| |
| Servings: 6 |
| |
| Nutrition Facts |
| Serving size: 1 serving |
| Percent daily values based on a 2000 calorie diet. |
| Nutrition information calculated from recipe ingredients. |
|
|
| |
|
|
|
| Amount Per Serving |
|
|
|
| Calories |
|
239.34 |
|
| Calories From Fat (18%) |
|
43.54 |
|
| Calories From Protein (26%) |
|
63.40 |
|
| Calories From Carbs (55%) |
|
132.40 |
|
| Calories From Alcohol (0%) |
|
0.00 |
|
| |
|
% Daily Value |
| Total Fat 5.21g |
|
8% |
|
| Saturated Fat 1.15g |
|
6% |
|
| Monounsaturated Fat 2.86g |
|
|
|
| Polyunsaturated Fat 0.92g |
|
|
|
| Trans Fatty Acids 0.00g |
|
|
|
| Cholesterol 0.00mg |
|
0% |
|
| Sodium 137.26mg |
|
6% |
|
| Potassium 1128.85mg |
|
32% |
|
| Carbohydrates 34.59g |
|
12% |
|
| Dietary Fiber 11.42g |
|
46% |
|
| Sugar 4.82g |
|
|
|
| Sugar Alcohols 0.00g |
|
|
|
| Net Carbohydrates 23.18g |
|
|
|
| Protein 18.63g |
|
37% |
|
| Vitamin A 10455.52IU |
|
209% |
|
| Vitamin C 20.92mg |
|
35% |
|
| Calcium 77.48mg |
|
8% |
|
| Iron 5.25mg |
|
29% |
|
| Vitamin E 1.85IU |
|
18% |
|
| Thiamin 0.23mg |
|
16% |
|
| Riboflavin 0.22mg |
|
13% |
|
| Niacin 7.23mg |
|
36% |
|
| Vitamin B6 0.34mg |
|
17% |
|
| Folate 170.94µg |
|
43% |
|
| Vitamin B12 0.40µg |
|
7% |
|
| Pantothenic Acid 1.01mg |
|
10% |
|
| Phosphorus 329.93mg |
|
33% |
|
| Magnesium 58.86mg |
|
15% |
|
| Zinc 2.06mg |
|
14% |
|
| Copper 0.65mg |
|
32% |
|
| Manganese 0.73mg |
|
36% |
|
| Selenium 3.13µg |
|
4% |
|
| Alcohol 0.00g |
|
|
|
| Caffeine 0.00mg |
|
|
|
| Water 526.74g |
|
|
|
|
|
| |
| Cooking Tips |
| *Canned pumpkin can be substituted. |
| | |
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|
