Baby it is (still ) cold outside

Soup, soup, soup ūüôā Full of vitamins, spices, taste and always warming up !!! Ginger is very¬†effective in¬†enhancing immune function. Garlic is packed with antioxidants and Turmeric is an amazing antidepressant- perfect for long Winter evenings.

 

                 Ingredients for 4 -5 portions:

  • 300g = 2 onions¬† ¬† ¬† ¬† ¬† ¬† ¬†120¬†kcal, 22.9g of Carbohydrates, 3.3g of Protein, 0.3g of Fat
  • 200g red lentil¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬†684 kcal, 112g of Carbohydrates, 48g of Protein, 2,6g of Fat
  • 200g = 1 sweet potato¬† ¬†172 kcal, 40.2g of Carbohydrates, 3.2g of Protein, 0.2g of Fat
  • 4 glass of vegetable bouillon¬† ¬†8¬†kcal, 20.40g of Carbohydrates, 4g of Protein, 0.8g of Fat
  • 5-6 cocktail tomatoes ( skinless)¬† ¬† ¬†24,40¬†kcal, 4.94g of Carbohydrates, 0.6g of Protein, 0.12g of Fat
  • 1 fresh chilli¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬†8 kcal, 0.5g of Carbohydrates, 0.4g of Protein, 0.06g of Fat
  • 200ml coconut (can )milk¬†¬†150 kcal, 2.6g of Carbohydrates,¬† 1.0g of Protein, ¬†0.25g of Fat
  • 14g = 2,5 tbsp Fresh shredded ginger root ¬†¬†3.5 kcal, 0.63g of Carbohydrates, 0.07g of Protein, 0.7g of Fat
  • 4x fresh garlic clove¬†¬†45 kcal,¬† 6,20g of Carbohydrates, 1,28g of Protein, ¬†0.10g of Fat
  • 2 tbsp coconut oil¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬†¬†170 kcal, 0g of Carbohydrates 0g of Protein,¬† 20g of Fat

Spices:

  • 1 tsp turmeric
  • 1/4 cayenne pepper
  • 2 tsp curry
  • 2 tsp cinnamon
  • 1/2 tsp ground cloves
  • 1 tsp cumin
  • 1 tsp ground coriander
  • Himalayan salt, pepper

Herbs: 

  • 25g fresh parsley (leaves)¬†11kcl, 0.25g of Carbohydrates, ¬†0.19g of Protein, ¬†0.25g of Fat
  • 10g coriander (leaves)¬† ¬†4.40 kcal, 0.10g of Carbohydrates, 0.28g of Protein, 0.05g of Fat

Method:

  1. Heat coconut oil in a pot over small heat.
  2. Add chopped onion, grated¬†ginger,¬† chopped garlic,¬† chopped chilli and all dry spices. Leave on 60 seconds. ( stir them all the time- remember don’t burn garlic )
  3. Add lentil, sweet potato, skinless tomatoes and bouillon. Cook together for the next 10-15 minutes.
  4. When lentil and potatoes are cooked, add coconut milk, chopped parsley and coriander.
  5. Blend everything together
  6.  serve with toast and 1 tsp of Soya cream if you like.

 

ENJOY ūüôā

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