1. Skip to navigation
  2. Skip to content
  3. Skip to sidebar

Recipes

Broccoli, Kale and Lentil Soup

BT Calgary | posted Wednesday, Mar 30th, 2016

Easy Recipes to Help Canadians Lower their Risk of Colorectal Cancer

Broccoli, Kale and Lentil Soup

It’s so easy to make this soup from scratch, and this recipe will make you glad you did. The lentils thicken this vegetable-packed soup, and the milk adds a lovely flavor and texture. This soup is even better when made ahead, so make it on the weekend or in the evening, then reheat to pack in a thermos or reheat at lunch time.

Ingredients

  • 1 tbsp (15 mL) butter
  • 1 medium onion, chopped
  • 3 cloves garlic, minced
  • 1/8 tsp (.5 mL) hot pepper flakes or smoked paprika
  • Salt and pepper
  • 1/3 cup (75 mL) dried red
  • lentils, rinsed
  • 2 ½ cups (625 mL) low-
  • sodium vegetable or chicken broth
  • 4 cups (1 L) chopped broccoli (stems and florets separated)
  • 4 cups (1 L) chopped packed trimmed kale
  • 2 cups (500 mL) heated milk
  • 2 tbsp (30 mL) freshly squeezed lemon juice or white wine vinegar

Method

1. In a pot, melt butter over medium heat.
2. Sauté onions, garlic, hot pepper flakes and ¼ tsp (1 mL) each salt and pepper for about 5 minutes or until softened and starting to turn golden brown. Stir in lentils, broth and broccoli stems. Cover and bring to a boil over high heat.
3. Stir in broccoli florets, kale and milk. Reduce heat to medium-low, cover and simmer, stirring occasionally and adjusting heat to prevent boiling, for 15 to 20 minutes or until lentils and vegetables are soft.
4. Use and immersion blender in the pot or transfer soup to a blender or food processor, in batches, and purée, until smooth or slightly chunky, as desired.
5. Return to pot, if necessary. Heat over medium heat until steaming, but do not let boil. Stir in more milk if soup is too thick. Drizzle in lemon juice while stirring. Season with up to ¼ tsp (1 mL) salt and pepper to taste.

Nutritional information (per serving)
Energy: 222 calories
Top 5 nutrients (% of daily value)
Protein: 15 g
Calcium: 22 % / 239 mg
Carbohydrates: 29 g
Vitamin C: 178 %
Total fat: 7 g
Folate: 57 %
Fibre: 5.2 g
Vitamin B12: 40 %
Sodium: 182 mg
Vitamin D: 31 %

 

Tags: , , , , ,

Carrot lentil soup

BT Calgary | posted Tuesday, May 13th, 2014


This soup makes for a very satisfying lunch. The quick-cooking red lentils turn a sunny yellow colour when cooked, and the milk adds a lovely texture.

Preparation: 10 minutes
Cooking: 25 minutes
Servings: 4

Ingredients

  • 2 tsp (10 mL) vegetable oil
  • 2 large carrots, diced
  • 1 onion, finely chopped
  • 1 clove garlic, minced
  • ¼ 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) 1% milk
  • 2 tbsp (30 mL) freshly squeezed lemon juice or wine
  • 2 tbsp (30 mL) vinegar
  • 2 tbsp (30 mL) pepper
  • 2 tbsp 30 mL thinly sliced fresh basil
  • 2 tbsp (30 mL) green onions

Method

  1. In a pot, heat oil over medium heat. Sauté carrots, onion, garlic and rosemary for about 5 minutes or until onion is softened.
  2. Stir in lentils and water; cover and bring to a boil.
  3. Reduce heat to medium-low and boil gently, covered, for 15 minutes or until lentils and carrots are soft.
  4. Whisk flour into milk and gradually stir into pot; increase heat to medium.
  5. Simmer, stirring, for about 3 minutes, until slightly thickened (do not let boil).
  6. Stir in lemon juice and season to taste with pepper.
  7. Ladle into bowls and serve sprinkled with basil and green onions.

Nutritional information
Number of servings of milk products: ½
Per serving:
Energy: 198 calories
Protein: 9 g
Carbohydrate: 36 g
Fat: 3 g
Fibre: 1.9 g
Sodium: 90 mg
Calcium: 246 mg

 

Tags: , , ,