Carrot Lentil Soup and Herb Bread Crisps

Carrot Lentil Soup and Herb Bread Crisps Author: Canadian Living Credits: Carrot Lentil Soup and Herb Bread Crisps

This smooth soup is quick and economical to make, pretty to look at and delicious to eat.

  • Portion size 4 servings
  • Credits : Canadian Living Magazine: March 2010

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 broth
  • 6 cups chicken broth
  • 3/4 cups red lentils
Garnish:
  • 2 tablespoons chopped fresh coriander
  • 2 tablespoons chopped fresh 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, 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, pur?e 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.

Nutritional facts Per serving: 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 and Herb Bread Crisps

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