Recipe of the Month | Red lentil soup

A soothing bowl for a crisp fall day

This delicious soup is a cinch to make; unlike other pulses, dry lentils don’t need to be soaked before cooking. It’s also a great source of fibre and folate, a B vitamin that’s used to make and repair DNA in cells.

Red lentil soup

2 tbsp (25 ml) canola or olive oil

2 cups (500 ml) chopped onion

2 cloves garlic, crushed

6 cups (1.5 L) water

1 cup (250 ml) dried red lentils

1 tsp (5 ml) coarse sea salt

½ tsp (2 ml) ground cumin

½ tsp (2ml) turmeric

¼ cup (50 ml) freshly squeezed lemon juice

¼ cup (50 ml) chopped fresh cilantro

Heat oil in a large saucepan over medium heat.  When pan is hot, add onions and sauté for about 8 minutes, or until golden. Add garlic; sauté for another minute.

Add water, lentils, salt, cumin and turmeric.

Cover and bring to a boil; reduce heat and simmer for 30 minutes, or until lentils are soft.

Remove from heat, purée with a hand blender until smooth. Stir in lemon juice and cilantro.

Serve hot.

Serves 6.

Nutrition per 1 cup (250 ml) serving: 178 cal, 9 g pro, 5 g total fat (1 g saturated fat), 26 g carb, 4 g fibre, 0 mg chol, 399 mg sodium

From Leslie Beck’s Healthy Kitchen © Leslie Beck, 2012.

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