Food > Recipe Directory > Courses/Meal Type > Soup > Lunchtime Lentil Soup
Lunchtime Lentil Soup Recipe
Lunchtime Lentil Soup
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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
| 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 |
Also in this menu:
Source
© Homemakers.com
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