Carrot-lentil soup

3

PREP TIME

10 min

Makes

7 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
  • 12.8 g,
  • Carbohydrates
  • 25.5 g,
  • Fat
  • 1.6 g,
  • Fibre
  • 5.3 g,

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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