Irie Ital Soup
Ingredients
Yield: 7 servings
1 cup diced onion
1 cup diced carrot
½ cup diced celery
6 cups water
4 cups vegetable broth, low sodium
1 cubed acorn squash (4 cups)
2 cups cubed Yukon gold potatoes
1 cup dried French (or green) lentils
1 scotch bonnet pepper (or habanero) (optional), diced
1 tablespoon curry powder
2 teaspoons minced garlic cloves
1 teaspoon kosher salt
½ teaspoon ground black pepper
4 cups spinach
1 (13.5 ounces) can low fat coconut milk
½ cup chopped green onions
Nutrition information
Serving size: 2 cups
Calories: 226
Total Fat: 2.9 g
Saturated Fat: 1.8 g
Monounsaturated Fat: 0.1 g
Polyunsaturated Fat: 0.1 g
Sodium: 369 mg
Total Carbohydrate: 44 g
Dietary Fiber: 10.8 g
Sugars: 2.9 g
Protein: 9.7 g
Source: Vincent McIntosh, Irie Kitchen
Instructions
1. Heat two tablespoons of water in a medium saucepan over medium high heat. Once hot, add the onion, carrots, and celery. Cook for 5 minutes, until vegetables are tender.
2. Add the water, vegetable broth, squash, potato, lentils, pepper, curry powder, garlic, salt and black pepper. Bring to a boil and then reduce the heat to a simmer. Cook for about 30 minutes, until the lentils are tender.
3. Stir in the spinach and coconut milk. Dish into individual serving bowls and then garnish with the green onions.