Monday, April 19, 2010

Carrot Lentil Soup

It is another pureed vegetable soup! Plus, it has the goodness of lentils. Lentils are high in fibre and a good source of vegetarian protein. The best part? You won't even know they're there after they're pureed. It's a great soup if you're not really into lentils (or you're feeding a picky eater).

Carrot Lentil Soup
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 chickenstock
3/4 cup (175 mL) red lentils
2 tbsp (25 mL) chopped fresh coriander or parsley
1/2 cup (125 mL) plain low-fat yogurt
(Alternately, sour cream and dill)

Heat oil in saucepan over medium. Cook everything except the lentils and stock in the oil for about 5 minutes (until onions start to soften).

Add stock and lentils. Bring to boil, then simmer 20 minutes. When carrots and lentils are soft, puree soup with immersion blender or in batches in regular blender.

Garnish with herbed yogurt pr sour cream when serving. This soup freezes well.

Assuming 4 servings (and these would be very large servings):
Calories: 248, Protein: 13g, Fat 6 g (1 g sat), Carb 38g (7 g fibre)

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