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Hearty lentil, pesto and Colby soup recipe
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Hearty lentil, pesto and Colby soup

Dairy Farmers of Canada
Comments
  • Course Soups & Creams
  • Prep. Time 15 mins
  • Cooking Time 15 mins
  • Yields 4 to 6 servings

Ingredients

1 tbsp (15) butter
1 onion, chopped
2 celery stalks, finely sliced
1 large carrot, diced
2 cups (500 mL) sodium-reduced vegetable or
chicken broth
1 can (540 mL) diced tomatoes
1 cup (250 mL) green cabbage, cut into pieces
1 cup ( mL) green and/or yellow beans, cut into 1˝ (2.5 cm) lengths
1 can (540 mL) green lentils, rinsed
2 tbsp (30 mL) homemade or store-bought pesto
1 1/2 cups (375 mL) Canadian Colby, grated or diced

Preparation

In a large saucepan, melt butter on medium heat and brown onions, celery and carrot for 3–4 minutes.

Add broth, tomatoes, cabbage and beans.

Bring to a boil and let simmer 5 minutes.

Add lentils and pesto. Let simmer 5 more minutes.

Divide into bowls and garnish generously with Colby. Savour.

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Nutritional Info

Per serving
Energy: 272 Calories
Protein: 16 g
Carbohydrate: 24 g
Fat: 13 g
Fibre: 8.2 g
Sodium: 707 mg

Top 5 Nutrients

Nutrient % DV*
Calcium: 25 % / 270 mg
Folate: 76 %
Vitamin C: 36 %
Iron: 29 %
Phosphorus: 28 %

*percentage of daily value

*Note: The daily value (DV) is established by Health Canada and corresponds to the daily quantity recommended for each nutrient. The percentage of the daily value (% DV) indicates the proportion of the nutrient provided by a serving of the recipe, in comparison with the quantity recommended.

This recipe contains 1/2 milk product serving(s) per person.


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