Swapped Recipes

Carrot & Red Lentil Soup

" Nutritious, tasty & filling"

Ingredients

1 1/2 cups red lentils (about 1/2 lb)
5 cups vegetable bouillon or water
1/2 large onion, chopped
3 garlic cloves, minced, or 1/2 tablespoon minced bottled garlic
1 1/2 teaspoons ground cumin
1/2 teaspoon ground coriander
1/2 teaspoon ground paprika
1 bay leaf
2 medium size carrots
1 small sweet red pepper
1 green onion, thinly sliced
2 tablespoon chopped fresh coriander
1 to 2 tablespoon freshly squeezed lemon juice
1/4 teaspoon black pepper

Instructions

In a large saucepan set over high heat, bring lentils and bouillon to a boil. Skim off froth. Stir in chopped onion, garlic, seasonings and bay leaf. Reduce heat to medium-low. Simmer, covered.

Dice carrots and red pepper. Stir into soup. Continue simmering, covered, until carrots are very tender, about 15 minutes. Lentils in soup will need a total of about 20 minutes to cook. Stir in green onion, coriander, lemon juice and pepper. Remove bay leaf.

Serve immediately or refrigerate, covered, up to 3 days or freeze.


Nutritional Information Per Serving

Nutrients per 1 cup (250 mL) 12.8 g protein, 1.6 g fat, 25.5 g carbohydrates, 4.2 mg iron, 47 mg calcium, 5.3 g fiber, 163 calories