Tested till perfect 20-Minute Lentil Soup

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.

By The Canadian Living Test Kitchen

Source: Canadian Living Magazine: March 2006

Recipe4 out of 5 based on 21 ratings.
  • rating starrating starrating starrating starrating star
  • Portion size 4

Ingredients

  • 1 tbsp 1tbspvegetable oil
  • 4 4green oniongreen onions, chopped
  • 3 3carrotcarrots, chopped
  • 1 1potatopotatoes, peeled and chopped
  • 1 tbsp 1tbsptomato paste
  • 2 tsp 2tspmild curry paste
  • 2-1/2 cups 2-1/2cupsvegetable stock
  • 2-1/2 cups 2-1/2cupswater
  • 1 cup 1cupdried red lentils
  • 2 cups 2cupspacked fresh baby spinach
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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.

Nutritional Information Per serving: about

cal 283 pro 15g total fat 5g sat. fat 0
carb 46g fibre 9g chol 0mg sodium 750mg

% RDI:

calcium 9 iron 46 vit A 164 vit C 20
folate 140
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