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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

 

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