Monday, April 19, 2010
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 1tbsp tbsp(15 mL) (15 mL) canola oil
3 3carrotcarrots, sliced
2 2oniononions, chopped
2 2cloves garlic, minced
1 1tbsp tbsp(15 mL) (15 mL) minced gingerroot
1 1tsp tsp(5 mL) (5 mL) ground cumin
1/2 1/2tsp tsp(2 mL) (2 mL) salt
1/4 1/4tsp tsp(1 mL) (1 mL) pepper
6 6cups cups(1.5 L) (1.5 L) vegetable stock or chickenstock
3/4 3/4cup cup(175 mL) (175 mL) red lentils
2 2tbsp tbsp(25 mL) (25 mL) chopped fresh coriander or parsley
1/2 1/2cup cup(125 mL) (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)