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.
Servings: 16 cups
Ingredients:
| Nutritional Info | |
| Per serving: about | - |
| cal | 246 |
| pro | 14 g |
| total fat | 4 g |
| sat. fat | trace |
| carb | 41 g |
| fibre | 10 g |
| chol | 0 mg |
| sodium | 922 mg |
| % RDI: | - |
| calcium | 6% |
| iron | 26% |
| vit A | 5% |
| vit C | 18% |
| folate | 80% |
Suggested Recipes
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2 tsp (10 mL) vegetable oil
2 onions, chopped
2 cloves garlic, minced
1 tbsp (15 mL) minced gingerroot
4 tsp (20 mL) curry paste
1 can tomatoes (28 oz/796 mL)
6 cups (1.5 L) vegetable or chicken stock
2 cups (500 mL) water
3/4 cup (175 ml) red lentils
1 each can (19 oz/540 mL) chickpeas, red kidney beans and black beans, drained and rinsed
1 tbsp (15 mL) chopped fresh coriander
1 tsp (5 mL) lemon juice
1/2 tsp (2 mL) salt
1/4 tsp (1 mL) pepper
Preparation:
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.
Additional Information
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Variations:
Mexican Three-Bean Lentil Soup: Substitute 1 tbsp (15 mL) chili powder for the ginger and curry paste.Slow-Cooker Three Bean Lentil Soup: Omit oil. To 16-cup (4 L) slow-cooker, add onions, garlic, ginger, curry paste, tomatoes, stock, water and lentils. Cook on low heat for 8 hours. Add chickpeas, red kidney beans and black beans; cook on high heat for 30 minutes or until heated through. Stir in coriander, lemon juice, salt and pepper.
Source
© CanadianLiving.com
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