Carrot Lentil Soup

By krystallondon

Lentils are very high in folate and fibre and are a good source of vegetable protein. Serve with a whole grain baguette and a salad of half spinach and half romaine tossed with Lemon Pesto Buttermilk Dressing. Buttermilk sounds as though it should be high in fat but, in fact, has only 1% milk fat and delivers as much calcium as milk. Any leftover soup makes a tasty lunch the next day.

Ingredients

• 1 tbsp (15 mL) canola oil
• 3 carrots, sliced
• 2 onions, chopped
• 2 cloves garlic, minced
• 1 tbsp (15 mL) minced gingerroot
• 1 tsp (5 mL) ground cumin
• 1/2 tsp (2 mL) salt
• 1/4 tsp (1 mL) pepper
• 6 cups (1.5 L) vegetable stock or chicken stock
• 3/4 cup (175 mL) red lentils
• Garnish
• 2 tbsp (25 mL) chopped fresh coriander or parsley
• 1/2 cup (125 mL) plain low-fat yogurt

Preparation

Step 1

In large saucepan, heat oil over medium heat; cook carrots, onions, garlic, ginger, cumin, salt and pepper, stirring often, until onions are softened, 5 minutes.

Add stock and lentils; bring to boil. Reduce heat, cover and simmer until carrots and lentils are tender, 15 to 20 minutes.

In batches, transfer lentil mixture to blender or food processor; pur?until smooth. Return to pan and heat through.

Garnish:
Ladle soup into bowls. Stir coriander into yogurt; swirl or dollop onto each serving.

Nutritional Info
Per serving: about -
cal 248
pro 13 g
total fat 6 g
sat. fat 1 g
carb 38 g
fibre 7 g
chol 2 mg
sodium 1292 mg
% RDI: -
calcium 11%
iron 31%
vit A 137%
vit C 10%
folate 95%