20-Minute Lentil Soup
This vegetarian soup brims with flavour — and nutrition. Spinach and lentils make it an excellent source of folate, carrots are an excellent source of beta-carotene and lentils are a high source of fibre. Serve with whole grain bread and follow with frozen yogurt and fruit.
Servings: 4
Ingredients:
| Nutritional Info | |
| Per serving: about | - |
| cal | 283 |
| pro | 15 g |
| total fat | 5 g |
| sat. fat | trace |
| carb | 46 g |
| fibre | 9 g |
| chol | 0 mg |
| sodium | 750 mg |
| % RDI: | - |
| calcium | 9% |
| iron | 46% |
| vit A | 164% |
| vit C | 20% |
| folate | 140% |
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1 tbsp (15 mL) vegetable oil
4 green onions, chopped
3 carrots, chopped
1 potato, peeled and chopped
1 tbsp (15 mL) tomato paste
2 tsp (10 mL) mild curry paste
2-1/2 cups (625 mL) each vegetable stock and water
1 cup (250 mL) dried red lentils
2 cups (500 mL) packed fresh baby spinach
Preparation:
In large saucepan, heat oil over medium heat; fry chopped green onions, carrots and potato, stirring occasionally, until onions are softened, about 4 minutes. Stir in tomato paste and curry paste.
Add stock, water and lentils; bring to boil. Reduce heat, cover and simmer until lentils are tender, about 12 minutes. Stir in spinach.
Additional Information
Source
Canadian Living Magazine: March 2006
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