Carrot Lentil Soup

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Tested Till Perfect

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%

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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