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| General Category : Soups and Stocks |
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| Food Group : Beans and Legumes |
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Ingredients
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1 tbsp (15 mL) vegetable oil |
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1 onion, chopped |
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1 clove garlic, minced |
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1 tsp (5 mL) cumin |
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1 tsp (5 mL) finely grated orange peel |
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1/2 tsp (2 mL) each ground allspice, coriander seed and pepper |
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4 cups (1L) reduced sodium chicken or vegetable broth |
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2 cans (19 oz/540 mL each) cooked brown lentils or about 3 cups (750 mL) cooked or frozen lentils |
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1/4 cup (50 mL) chopped fresh parsley |
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2 tbsp (30 mL) yogurt |
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Preparation
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Heat oil in a large saucepan set over medium heat. Add the onion, garlic, cumin, orange peel, allspice, coriander and pepper; cook, stirring often, for 5 minutes. Add chicken or vegetable broth and bring to a boil.
Rinse lentils and drain well. Add to pan; return to boil. Simmer for 7 to 10 minutes. Working in batches, puree soup in a blender or food processor until smooth — or almost smooth if you prefer a more rustic soup.
Return to saucepan and reheat. Stir in parsley and serve with a dollop of yogurt in the centre.
Makes 4 to 6 servings.
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More Information
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Tip: Make-Ahead: Can be made at least 8 hours ahead.
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Nutritional information
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| Per serving: 174 cal (15% from fat), 13 g protein, 3 g fat, 25 g carb, 5 g fibre. Excellent source folate, iron. |
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