Carrot Lentil Soup
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This smooth soup is quick and economical to make, pretty to look at and delicious to eat.
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 (1.5 L) vegetable or chicken broth
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, about 5 minutes.
Add broth and lentils; bring to boil. Reduce heat, cover and simmer until carrots and lentils are tender, 15 to 20 minutes.
In batches in blender or food processor, purée lentil mixture until smooth. Return to pan and heat through.
Garnish: Ladle soup into bowls. Stir coriander into yogurt; swirl or dollop onto each serving.
Add broth and lentils; bring to boil. Reduce heat, cover and simmer until carrots and lentils are tender, 15 to 20 minutes.
In batches in blender or food processor, purée lentil mixture until smooth. Return to pan and heat through.
Garnish: Ladle soup into bowls. Stir coriander into yogurt; swirl or dollop onto each serving.
Source
Canadian Living Magazine: March 2010
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