Lunchtime Lentil Soup

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By: Dana McCauley

Photography by: Chris Freeland (photo: Lunchtime Lentil Soup)

Folate and vitamin B6 have long been acknowledged as key nutrients necessary in the diets of pregnant and nursing women, to prevent spinal defects such as spina bifida, but early findings now link the consumption of it with decreased risks of colon cancer, anemia and heart disease.

Folate sources include peas, liver, asparagus, eggs, legumes, oranges and avocados.

Ingredients

1 tbsp (15 mL) vegetable oil

1 onion, chopped

1 clove garlic, minced

1 tsp (5 mL) cumin

1 tsp (5 mL) finely grated orange peel

1/2 tsp (2 mL) each ground allspice, coriander seed and pepper

4 cups (1 L) reduced sodium chicken broth or vegetable broth

2 cans (19 oz/540 mL each) cooked brown lentils or about 3 cups (750 mL) cooked or frozen lentils

1/4 cup (50 mL) chopped fresh parsley

2 tbsp (30 mL) yogurt

Preparation

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.

Tip: Make-Ahead: Can be made at least 8 hours ahead.

Serving(s): 4 to 6

Nutritional Information
Per each of 6 servings: about
Calories	174
Protein	13 g
Fat (total)	3 g
Carbohydrate	25 g
Fibre	5 g
Folate	Excellent source
Iron	Excellent source

Source

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