Carrot Lentil Soup
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.
Servings: 4
Ingredients:
| Nutritional Info | |
| Per serving: about | - |
| cal | 248 |
| pro | 13 g |
| total fat | 6 g |
| sat. fat | 1 g |
| carb | 38 g |
| fibre | 7 g |
| chol | 2 mg |
| sodium | 1292 mg |
| % RDI: | - |
| calcium | 11% |
| iron | 31% |
| vit A | 137% |
| vit C | 10% |
| folate | 95% |
Suggested Recipes
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1 tbsp (15 mL) canola oil
3 carrots, sliced
2 onions, chopped
2 cloves garlic, minced
1 tbsp (15 mL) minced gingerroot
1 tsp (5 mL) ground cumin
1/2 tsp (2 mL) salt
1/4 tsp (1 mL) pepper
6 cups (1.5L) vegetable or chicken stock
3/4 cup (175 mL) red lentils
Garnish:
2 tbsp (25 mL) chopped fresh coriander or parsley
1/2 cup (125 mL) plain 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
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