Three-Bean Lentil Soup Three-Bean Lentil Soup

Three-Bean Lentil Soup Image by: Three-Bean Lentil Soup Author: Canadian Living

Mildly exotic with curry, this nourishing soup is brimming with healthful things such as fibre. You can also follow our variation below to cook it in the slow-cooker, a favourite method for Alecia Watson of Penticton, B.C. She says that when she fills the slow-cooker up with all the goodies that go into a homemade soup before she leaves for shift work, she knows there will be a potful of love — and soup, too — to feed her family.

  • Portion size 16 servings
  • Credits : © CanadianLiving.com

Ingredients

  • 2 teaspoons vegetable oil
  • 2 onions chopped
  • 2 cloves garlic minced
  • 1 tablespoon minced gingerroot
  • 4 teaspoons curry paste
  • 1 can tomato
  • 6 cups vegetable stock
  • 6 cups chicken stock
  • 2 cups water
  • 3/4 cups red lentils
  • 1 can chickpea drained and rinsed
  • 1 can red kidney bean drained and rinsed
  • 1 can black beans drained and rinsed
  • 1 tablespoon chopped fresh coriander
  • 1 teaspoon lemon juice
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper

Method

In large saucepan or Dutch oven, heat oil over medium heat; cook onions, garlic, ginger and curry paste, stirring occasionally, for 5 minutes or until softened.

Add tomatoes, breaking up with spoon. Add vegetable stock, water and lentils; bring to boil. Reduce heat to medium-low; simmer for about 20 minutes or until lentils are softened.

Add chickpeas, red kidney beans and black beans; cook for 15 minutes or until heated through. (Make-ahead: Let cool for 30 minutes; refrigerate in shallow airtight containers for up to 2 days or freeze for up to 2 weeks. Reheat to continue.)

Stir in coriander, lemon juice, salt and pepper.

 

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

  • Sodium 922 mg
  • Protein 14 g
  • Calories 246.0
  • Total fat 4 g
  • Cholesterol 0 mg
  • Saturated fat trace
  • Total carbohydrate 41 g

%RDI

  • Iron 26.0
  • Fibre 0.0
  • Folate 80.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 6.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 5.0
  • Vitamin C 18.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Three-Bean Lentil Soup

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