Carrot-lentil soup
23
- Prep Time10 min
- Total Time10 min
- Makes7 cups (1.75 L)
Ingredients
250 g red lentils, about 1 1/2 cups
5 cups chicken or vegetable broth, or water
1/2 large onion, chopped
3 garlic cloves, minced, or 1/2 tbsp minced bottled garlic
1 1/2 tsp ground cumin
1/2 tsp ground coriander
1/2 tsp paprika
1 bay leaf
3 medium carrots
1 small red bell pepper
1 green onion, thinly sliced
2 tbsp chopped fresh cilantro
1 tbsp up to 2 tbsp freshly squeezed lemon juice
1/4 tsp black pepper
Instructions
In a large saucepan set over high heat, bring lentils and bouillon to a boil. Skim off froth. Stir in chopped onion, garlic, seasonings and bay leaf. Reduce heat to medium-low. Simmer, covered. Dice carrots and red pepper. Stir into soup. Continue simmering, covered, until carrots are very tender, about 15 minutes. Lentils in soup will need a total of about 20 minutes to cook. Stir in green onion, coriander, lemon juice and pepper. Remove bay leaf. Serve immediately or refrigerate, covered, up to 3 days or freeze.
Nutrition (per serving)
Calories 163, Protein 12.8g, Carbohydrates 25.5g, Fat 1.6g, Fibre 5.3g.
Prepare this hearty but not heavy nutrient-packed soup in half an hour.
Fact
There are shortcuts to nutritious meals. Try canned hearty vegetable soup, pasta with tomato sauce and cheese, frozen dinners and precut veggies. Add a salad and milk or yogurt to round out the meal. Having food on hand to make a meal is often the biggest hurdle, so stock up on basics.
Myth
It takes too long to prepare a nutritious meal.
