Carrot Lentil Soup

Author: Canadian Living

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.

  • Portion size 4 servings
  • Credits : Canadian Living Magazine: February 2003

Ingredients

  • 1 tablespoon canola oil
  • 3 carrots sliced
  • 2 onions chopped
  • 2 cloves garlic minced
  • 1 tablespoon minced gingerroot
  • 1 teaspoon ground cumin
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 6 cups vegetable stock
  • 6 cups chicken stock
  • 3/4 cups red lentils
Garnish:
  • 2 tablespoons chopped fresh coriander
  • 2 tablespoons chopped parsley
  • 1/2 cup plain low-fat yogurt

Method

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.

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

  • Sodium 1292 mg
  • Protein 13 g
  • Calories 248.0
  • Total fat 6 g
  • Cholesterol 2 mg
  • Saturated fat 1 g
  • Total carbohydrate 38 g

%RDI

  • Iron 31.0
  • Fibre 0.0
  • Folate 95.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 11.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 137.0
  • Vitamin C 10.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Carrot Lentil Soup

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