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Carrot-lentil soup

23

  • Prep Time10 mins
  • Total Time10 mins
  • Makes7 cups (1.75 L)
*PLUS Cooking time: 20 minutes

Ingredients

  • 250 g red lentils, about 1 1/2 cups

  • 5 cups chicken or vegetable broth, or water

  • 1/2 large onion, chopped

  • 3 garlic cloves, minced, or 1/2 tbsp minced bottled garlic

  • 1 1/2 tsp ground cumin

  • 1/2 tsp ground coriander

  • 1/2 tsp paprika

  • 1 bay leaf

  • 3 medium carrots

  • 1 small red bell pepper

  • 1 green onion, thinly sliced

  • 2 tbsp chopped fresh cilantro

  • 1 tbsp up to 2 tbsp freshly squeezed lemon juice

  • 1/4 tsp black pepper

Instructions

  • In a large saucepan set over high heat, bring lentils and bouillon to a boil. Skim off froth. Stir in chopped onion, garlic, seasonings and bay leaf. Reduce heat to medium-low. Simmer, covered. Dice carrots and red pepper. Stir into soup. Continue simmering, covered, until carrots are very tender, about 15 minutes. Lentils in soup will need a total of about 20 minutes to cook. Stir in green onion, coriander, lemon juice and pepper. Remove bay leaf. Serve immediately or refrigerate, covered, up to 3 days or freeze.


Nutrition (per serving)

Calories 163, Protein 12.8g, Carbohydrates 25.5g, Fat 1.6g, Fibre 5.3g.

Prepare this hearty but not heavy nutrient-packed soup in half an hour.

Fact

There are shortcuts to nutritious meals. Try canned hearty vegetable soup, pasta with tomato sauce and cheese, frozen dinners and precut veggies. Add a salad and milk or yogurt to round out the meal. Having food on hand to make a meal is often the biggest hurdle, so stock up on basics.

Myth

It takes too long to prepare a nutritious meal.

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