Options for Chunky or Pureed Soup
YIELD: 6 Prep Time: 20 min; Cook Time: 50 min; Ready In: 70 min
INGREDIENTS AMOUNT
| Olive oil | ¼ cup |
| Large Sweet Potatoes, Peeled and Chopped | 2 |
| Large Carrots, Peeled and Chopped | 3 |
| Apple, Peeled, Cored and Chopped | 1 |
| Onion, Chopped | 1 |
| Red Lentils | ½ cup |
| Ginger, fresh, minced | ½ tsp |
| Black Pepper, ground | ½ tsp |
| Salt | 1/8 tsp |
| Red Dulse Flakes or Green Kelp powder or mix of two | 1 tsp |
| Cumin, ground | ½ tsp |
| Cinnamon, ground | ½ tsp |
| Chili Powder | ½ tsp |
| Paprika | ½ tsp |
| Vegetable Broth (home-made, no salt or water or low sodium broth) | 4 cups |
METHOD:
1. Place olive oil in a large, heavy bottomed pot over medium-high heat. Place the chopped sweet potatoes, carrots, apple, and onion in the pot. Stir and cook the apples and vegetables until the onions are translucent, about 10 minutes.
2. Stir the lentils, ginger, ground black pepper, salt, kelp and/or dulse flakes, cumin, cinnamon, chili powder, paprika, and vegetable broth (or water) into the pot with the apple and vegetable mixture. Bring the soup to a boil over high heat then reduce the heat to medium-low, cover, and simmer until the lentils and vegetables are soft, about 30 minutes.
3. Chunky Soup Option: Serve immediately.
4. Pureed Soup Option: Working in batches, pour the soup into a blender, filling the pitcher no more than halfway full. Puree in batches until smooth and pour into a clean pot. Alternately, you can use a stick blender and puree the soup right in the cooking pot.
5. Return the pureed soup to the cooking pot. Bring back to a simmer over medium-high heat, about 10 minutes. Add water as needed to thin the soup to your preferred consistency. GARNISH with yogurt or feta cheese.
1 Adapted from allrecipes.com by Nancy Emerson Lombardo, Ph.D. following MPN ™ Selected by Cheryl Franchi, MS, MBA, RD, CSG, LD, FADA
© 2010 Nancy Emerson Lombardo Ph.D., and colleagues, HealthCare Insights, LLC All rights reserved. No part of this publication may be reproduced, stored in a retrieval system or transmitted, in any form or by any means, electronic, mechanical, Photocopying, recording or otherwise, without prior written permission of HealthCare Insights, LLC. Direct correspondence to Nancy Emerson Lombardo, Ph.D. nemerson@healthcareinsights.net 978-621-1926
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