Carrot Lentil Soup
Our dietitians' favouriteRed lentils are quick-cooking and turn a sunny yellow colour when cooked, making this main-course soup a cheery way to perk up your lunch. The milk adds a lovely texture and makes it even more satisfying.
- Prep: 10 min
- Cooking: 25 min
Ingredients
- 2 tsp (10 mL) butter
- 2 large carrots diced
- 1 onion finely chopped
- 1 clove garlic minced
- 3/4 tsp (3 mL) salt
- 1/4 tsp (1 mL) dried rosemary or thyme crushed
- 1 cup (250 mL) dried red lentils rinsed and drained
- 3 cups (750 mL) water
- 1 tbsp (15 mL) all-purpose flour
- 2 cups (500 mL) milk
- 2 tbsp (30 mL) freshly squeezed lemon juice or wine vinegar
- Pepper
- 2 tbsp (30 mL) thinly sliced fresh basil and green onions
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Preparation
In a pot, melt butter over medium heat. Sauté carrots, onion, garlic, salt and rosemary for about 5 min or until onion is softened. Stir in lentils and water; cover and bring to a boil. Reduce heat to medium-low and boil gently, covered, for 15 min or until lentils and carrots are soft.
Whisk flour into milk and gradually stir into pot; increase heat to medium. Simmer, stirring, for about 3 min, until slightly thickened (do not let boil). Stir in lemon juice and season to taste with pepper. Ladle into bowls and serve sprinkled with basil and green onions.
Tips
This is a perfect soup to make ahead; refrigerate for up to 2 days then reheat to pack in a thermos or heat at work or school. For the freshest flavour, add the basil and green onions just before reheating or serving.
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Nutritional information
Per serving| Energy: | 270 Calories |
| Protein: | 17 g |
| Carbohydrate: | 43 g |
| Fat: | 4 g |
| Fibre: | 6.8 g |
| Sodium: | 432 mg |
Top 5 Nutrients
| (% DV*) | |
|---|---|
| Calcium: | 18 % / 196 mg |
| Folate: | 55 % |
| Vitamin A: | 39 % |
| Vitamin B12: | 29 % |
| Vitamin D: | 30 % |
