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.
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.
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