20-Minute Lentil Soup

Author: Canadian Living

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.

  • Portion size 4 servings
  • Credits : Canadian Living Magazine: March 2006

Ingredients

  • 1 tablespoon vegetable oil
  • 4 green onions chopped
  • 3 carrots chopped
  • 1 potato peeled and chopped
  • 1 tablespoon tomato paste
  • 2 teaspoons mild curry paste
  • 2 1/2 cups vegetable stock
  • 2 1/2 cups water
  • 1 cup dried red lentils
  • 2 cups packed fresh baby spinach

Method

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 facts <b>Per serving:</b> about

  • Sodium 750 mg
  • Protein 15 g
  • Calories 283.0
  • Total fat 5 g
  • Cholesterol 0 mg
  • Saturated fat trace
  • Total carbohydrate 46 g

%RDI

  • Iron 46.0
  • Fibre 0.0
  • Folate 140.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 9.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 164.0
  • Vitamin C 20.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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20-Minute Lentil Soup

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