Directions:
- Soak the lentils in roughly 1 cup of cold water or green tea for at least 30 minutes.
- In a medium-sized stock pot over medium-high heat, sautee the diced onions and garlic in 1/4 cup of the chicken broth until the onions become translucent (around 5 minutes).
- Add the carrots, sweet potatoes, and red wine. Cook for around 1 minute or until the wine becomes very fragrant.
- Add the lentils, water, and chicken broth. Bring to a rolling boil, stirring the mixture occasionally.
- Reduce the heat. Add the red pepper flakes and fennel seed and cover, allowing the soup to simmer for about 20 minutes or until the lentils and sweet potatoes begin to fall apart.
- Remove the lid and add the spices. If you would like to get a thicker consistency, kick the heat back up and reduce until it hits the desired thickness. You may want to adjust the amounts of salt and pepper, depending on your own tastes.
- Serve the soup either on its own or over a starch with a dollop of raita (thick yogurt mixed with vegetables) or sour cream. Garnish with whatever you like (Featured in the photo is yogurt, carrot, and a dash of paprika.)
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 1359.99 Kcal (5694 kJ) | ||
| Calories from fat | 507.87 Kcal | ||
| % Daily Value* | |||
| Total Fat | 56.43g | 87% | |
|---|---|---|---|
| Cholesterol | 319.41mg | 106% | |
| Sodium | 403.38mg | 17% | |
| Potassium | 2528.78mg | 54% | |
| Total Carbs | 106.46g | 35% | |
| Sugars | 13.86g | 55% | |
| Dietary Fiber | 41.9g | 168% | |
| Protein | 95.02g | 190% | |
| Vitamin C | 39.5mg | 66% | |
| Vitamin A | 1.1mg | 36% | |
| Iron | 16.1mg | 90% | |
| Calcium | 347.1mg | 35% | |
| Amount Per 100 g | |||
| Calories | 106.79 Kcal (447 kJ) | ||
| Calories from fat | 39.88 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.43g | 87% | |
|---|---|---|---|
| Cholesterol | 25.08mg | 106% | |
| Sodium | 31.67mg | 17% | |
| Potassium | 198.57mg | 54% | |
| Total Carbs | 8.36g | 35% | |
| Sugars | 1.09g | 55% | |
| Dietary Fiber | 3.29g | 168% | |
| Protein | 7.46g | 190% | |
| Vitamin C | 3.1mg | 66% | |
| Vitamin A | 0.1mg | 36% | |
| Iron | 1.3mg | 90% | |
| Calcium | 27.3mg | 35% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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