Three-Bean Lentil Soup

By The Canadian Living Test Kitchen

639 people added this to their Recipe Box

This recipe makes 16 servings

Nutritional Info
Per serving: about	-
cal	246246 cal
pro	14 g14g pro
total fat	4 g4g total fat
sat. fat	00 sat. fat
carb	41 g41g carb
fibre	10 g10g fibre
chol	0 mg0mg chol
sodium	922 mg922mg sodium
% RDI:	-
calcium	66 calcium
iron	2626 iron
vit A	55 vit A
vit C	1818 vit C
folate	8080 folate

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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.

Ingredients

2 tsp vegetable oil 2 2tsp tspvegetable oil
2 onions , chopped2 2oniononions, chopped
2 cloves garlic , minced2 2cloves garlic, minced
1 tbsp minced gingerroot 1 1tbsp tbspminced gingerroot
4 tsp curry paste 4 4tsp tspcurry paste
1 can (28 oz/796 mL) tomatoes 1 1can (28 oz/796 mL) can (28 oz/796 mL)tomatotomatoes
6 cups vegetable stock 6 6cups cupsvegetable stock or chicken stock
2 cups water 2 2cups cupswater
3/4 cup red lentils 3/4 3/4cup cupred lentils
1 1can (19 oz/540 mL) can (19 oz/540 mL)chickpeachickpeas, drained and rinsed
1 1can (19 oz/540 mL) can (19 oz/540 mL)red kidney beanred kidney beans, drained and rinsed
1 1can (19 oz/540 mL) can (19 oz/540 mL)black beans, drained and rinsed
1 tbsp chopped fresh coriander 1 1tbsp tbspchopped fresh coriander
1 tsp lemon juice 1 1tsp tsplemon juice
1/2 tsp salt 1/2 1/2tsp tspsalt
1/4 tsp pepper 1/4 1/4tsp tsppepper

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 :

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.