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
- 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 or chicken stock
- 3/4 cups red lentils
- 2 tablespoons chopped fresh coriander
- 2 tablespoons chopped parsley
- 1/2 cup plain low-fat yogurt
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.
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
- Iron 31.0
- Folate 95.0
- Calcium 11.0
- Vitamin A 137.0
- Vitamin C 10.0