Winter Lentil and Vegetable Soup

Author: Canadian Living

This hearty winter soup (from our "Mealtimes Made Easy" story in the December 2004 issue of Canadian Living Magazine) is brimming with vegetables. Make it ahead for the family to enjoy on a night when your schedule is particularly hectic.

  • Portion size 6 servings
  • Credits : Canadian Living Magazine: December 2004

Ingredients

  • 1 tablespoon canola oil
  • 1 onion chopped
  • 2 minced cloves of garlic
  • 1 celery stalk sliced
  • 1 potato peeled & cubed
  • 1 teaspoon dried Italian herb seasoning
  • 1/4 teaspoon each of salt and pepper
  • 4 cups vegetable stock
  • 1/2 cup green lentils
  • 1 carrots thinly sliced
  • 1/2 cup frozen peas
  • 1/2 cup frozen corn kernels
  • 2 tablespoons tomato paste
  • 1 1/2 teaspoon lemon juice
  • 1/2 cup shredded Cheddar cheese grated (cheese is optional)
  • 1/2 cup shredded Parmesan cheese grated (cheese is optional)
  • 2 tablespoons minced fresh parsley

Method

In large saucepan, heat oil over medium heat; fry onion, garlic, celery, potato, herb seasoning, salt and pepper, stirring occasionally, until onion is softened, about 5 minutes.

Add stock and green lentils; bring to boil. Reduce heat, cover and simmer for 20 minutes.

Using potato masher, mash soup until slightly thickened but still chunky. Add carrot, peas, corn and tomato paste; simmer, covered, until carrots are tender, about 10 minutes. Stir in lemon juice. (Make-ahead: Let cool for 30 minutes; refrigerate until cold. Cover and refrigerate in airtight container for up to 2 days or freeze for up to 2 weeks. Reheat to serve.)

Ladle into bowls; garnish with Cheddar cheese (if using) and parsley.

Nutritional facts <b>Per each of 6 servings:</b> about

  • Sodium 547 mg
  • Protein 7 g
  • Calories 144.0
  • Total fat 3 g
  • Cholesterol 0 mg
  • Saturated fat trace
  • Total carbohydrate 24 g

%RDI

  • Iron 17.0
  • Fibre 0.0
  • Folate 48.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 3.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 33.0
  • Vitamin C 17.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Winter Lentil and Vegetable Soup

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