Carrot Lentil Soup

By The Canadian Living Test Kitchen

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This recipe makes 4 servings

Nutritional Info
Per serving: about	-
cal	248248 cal
pro	13 g13g pro
total fat	6 g6g total fat
sat. fat	1 g1g sat. fat
carb	38 g38g carb
fibre	7 g7g fibre
chol	2 mg2mg chol
sodium	1,292 mg1,292mg sodium
% RDI:	-
calcium	1111 calcium
iron	3131 iron
vit A	137137 vit A
vit C	1010 vit C
folate	9595 folate

More great recipes from this menu:

Lentils are very high in folate and fibre and are a good source of vegetable protein. Serve with a whole grain baguette and a salad of half spinach and half romaine tossed with Lemon Pesto Buttermilk Dressing. Buttermilk sounds as though it should be high in fat but, in fact, has only 1% milk fat and delivers as much calcium as milk. Any leftover soup makes a tasty lunch the next day.

Ingredients

1 tbsp canola oil 1 1tbsp tbspcanola oil
3 carrots , sliced3 3carrotcarrots, sliced
2 onions , chopped2 2oniononions, chopped
2 cloves garlic , minced2 2cloves garlic, minced
1 tbsp minced gingerroot 1 1tbsp tbspminced gingerroot
1 tsp ground cumin 1 1tsp tspground cumin
1/2 tsp salt 1/2 1/2tsp tspsalt
1/4 tsp pepper 1/4 1/4tsp tsppepper
6 cups vegetable stock 6 6cups cupsvegetable stock or chicken stock
3/4 cup red lentils 3/4 3/4cup cupred lentils
Garnish
2 tbsp chopped fresh coriander 2 2tbsp tbspchopped fresh coriander or parsley
1/2 cup plain low-fat yogurt 1/2 1/2cup cupplain low-fat yogurt

Preparation

In large saucepan, heat oil over medium heat; cook carrots, onions, garlic, ginger, cumin, salt and pepper, stirring often, until onions are softened, 5 minutes.

Add stock and lentils; bring to boil. Reduce heat, cover and simmer until carrots and lentils are tender, 15 to 20 minutes.

In batches, transfer lentil mixture to blender or food processor; pur?until smooth. Return to pan and heat through.

Garnish:
Ladle soup into bowls. Stir coriander into yogurt; swirl or dollop onto each serving.

Additional information :

Side Dish Savvy
Lemon Pesto Buttermilk Dressing:

Do you ever wonder what to do with leftover buttermilk? Well, here's the answer: whisk up this salad dressing, then toss 1/3 cup (75 mL) of it with 8 cups (2 L) greens to make a salad for four.

In bowl, whisk together 2/3 cup (150 mL) buttermilk; 1/2 cup (125 mL) light mayonnaise; 1/3 cup (75 mL) prepared basil pesto; 1 tbsp (15 mL) white wine vinegar; 1 tsp (5 mL) grated lemon rind; and pinch each salt and pepper. (Make-ahead: Refrigerate in airtight container for up to 1 week.)

Makes 1-1/3 cups (325 mL).

Per 1 tbsp (15 mL): about 35 cal, 1 g pro, 3 g total fat (1 g sat. fat), 1 g carb, 0 g fibre, 2 mg chol, 82 mg sodium. % RDI: 2% calcium, 1% iron, 1% vit A.

Source : Canadian Living Magazine: February 2003