Lentil vegetable soup
Prep Time:
10 minutes
Cook Time:
45 minutes
Serves:
6 Servings
Serving Size:
1 cup (250 mL)
Lunch
This hearty soup is full of vegetables, lentils and warm Moroccan spices such as cumin, coriander and smoked paprika.
Ingredients
Serves: 6
- 1 Tbsp (15 mL) oil
- ¼ tsp (1 mL) red chili flakes
- 4 cloves garlic, minced
- ½ cup (125 mL) each finely diced onion, celery and carrots
- 1 cup (250 mL) finely chopped green cabbage
- 2 tsp (10 mL) each ground cumin, ground coriander and smoked paprika
- ¾ cup (175 mL) small green lentils
- 1 can (540 mL) no-salt-added diced tomatoes
- 2 Tbsp (30 mL) tomato paste
- 1 container (900 mL) no-salt-added vegetable broth
- 1½ cups (375 mL) water
- ½ tsp (2.5 mL) each salt and pepper
- 2 Tbsp (30 mL) chopped parsley
- 1 Tbsp (15 mL) lemon juice
Instructions
- Heat oil in a large heavy-bottomed pot over medium heat. Add chili flakes, garlic, onion, celery and carrots. Cook, stirring for 3–4 minutes until softened.
- Add cabbage, cumin, coriander and smoked paprika; mix well and cook for 2–3 minutes.
- Stir in lentils, tomatoes, tomato paste, broth, water, and salt and pepper. Mix well; cover and bring to a boil. Reduce heat to medium-low and simmer for 35–40 minutes until lentils are soft.
- Top with parsley and lemon juice before serving.
Tips
- Substitution: Dry red lentils will work well in this soup if you don’t have green ones handy. If you prefer canned lentils, substitute 1 can (540 mL) lentils, drained and rinsed, and reduce cooking time to 15 minutes.
| Amount | % Daily Value | ||
|---|---|---|---|
| Calories 160 | |||
| Fat 3.5 g | 5 % | ||
| Saturated Fat 0.2 g + Trans Fat 0 g | 1 % | ||
| Cholesterol 0 mg | |||
| Sodium 250 mg | 11 % | ||
| Carbohydrate 27 g | |||
| Fibre 7 g | 25 % | ||
| Sugars 9 g | 9 % | ||
| Protein 7 g | |||
