If you’re one of the gazillion American’s who has “lose weight” as a #1 resolution in the New Year, here’s a low cal recipe for you. I figure it’s about 108 calories per bowl, if you get 8 bowls from this batch. And with lentils and sweet potatoes as the main ingredients, this is a super healthy, gluten-free soup, that’s surprisingly hearty and filling. The small amount of jalapeño cuts the sweetness of the potatoes, and it really is a necessary ingredient. I’ve tried making it without jalapeño when I didn’t have it on hand, and the soup was bland and tasteless, even with all that wonderful curry that usually holds it’s own in a recipe. Who knew a little pepper had so much power? It cooks up in about 30 minutes, so it’s not one of the more time-intensive soups in my arsenal. I cut this recipe from a Midwest Living magazine several years ago, and since stumbling on it, you’ll find it simmering on my stovetop at least once a month whenever there’s a nip in the air.
1 medium onion, chopped
1 tablespoon olive oil
½ or 1 medium fresh jalapeño pepper, seeded and finely chopped, or 1 teaspoons of canned, chopped, jalapeño peppers*
3 cloves garlic, minced
1 teaspoon grated fresh ginger
1 cup dry lentils, rinsed and drained (that is ½ of a 1 pound bag of lentils)
2 medium sweet potatoes, peeled and cut into ½-inch pieces
1 can diced tomatoes, undrained
2 (14-ounce) cans vegetable or chicken broth (or 4 cups water and 3 teaspoons vegetable or chicken soup base)
1 cup water
1 tablespoon curry powder
In a Dutch oven, cook onion in hot oil over medium heat until onion is translucent. Add jalapeño, garlic, and ginger, and cook a few minutes more. Add dry lentils, sweet potatoes, tomatoes (with juice), broth, water, curry powder, and salt. Bring mixture to a boil, then reduce heat to low. Cover and simmer 25-30 minutes or until lentils and potatoes are tender.
*If using fresh jalapeño or other peppers, wear gloves when handling peppers. Seeds from peppers can be extremely hot. Wash hands and all utensils thoroughly after handling any fresh peppers.