Three-Bean Lentil Soup

Three-Bean Lentil Soup Author: Canadian Living Credits: Three-Bean Lentil Soup

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
Share X
Food

Three-Bean Lentil Soup

Login