Winter Lentil and Vegetable Soup
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.
Servings: 4 to 6
Ingredients:
| Nutritional Info | |
| Per each of 6 servings: about | - |
| cal | 144 |
| pro | 7 g |
| total fat | 3 g |
| sat. fat | trace |
| carb | 24 g |
| fibre | 4 g |
| chol | 0 mg |
| sodium | 547 mg |
| % RDI: | - |
| calcium | 3% |
| iron | 17% |
| vit A | 33% |
| vit C | 17% |
| folate | 48% |
-
1 tbsp (15 mL) canola oil
1 onion, chopped
2 cloves garlic, minced
1 stalk celery, sliced
1 potato, peeled and cubed
1 tsp (5 mL) dried Italian herb seasoning
1/4 tsp (1 mL) each salt and pepper
4 cups (1 L) vegetable stock
1/2 cup (125 mL) green lentils
1 carrot, thinly sliced
1/2 cup (125 mL) each frozen peas and corn kernels
2 tbsp (25 mL) tomato paste
1-1/2 tsp (7 mL) lemon juice
1/2 cup (125 mL) shredded Cheddar or grated Parmesan cheese (optional)
2 tbsp (25 mL) minced fresh parsley
Preparation:
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.
Additional Information
Source
Canadian Living Magazine: December 2004
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