An excellent recipe to start introducing legumes into our diet.
1 cup | red-orange lentils (dried), rinsed and drained | 190 g | |
1 tbsp | canola oil | 15 mL | |
1 | onions, finely chopped | 200 g | |
2 cloves | garlic, pressed or minced | ||
1 tbsp | gingerroot, grated | 14 g | |
1/2 tsp | turmeric | 2 g | |
1/2 tsp | ground cumin | 2 g | |
1/2 tsp | couscous spice (ras-el-hanout) | 2 g | |
4 cups | chicken broth | 1 L | |
1 1/2 tbsp | lemon juice, freshly squeezed | 1/2 lemon | |
1 pinch | salt [optional] | 0.2 g | |
ground pepper to taste [optional] |
It is not necessary to soak the lentils in advance. A blender or food processor will be very useful to purée the soup.
per 1 serving (260 g)
Amount % Daily Value |
Calories 140 |
Fat 3 g 4 % |
Saturated
0.3 g
2 % |
Cholesterol 0 mg |
Sodium 440 mg 18 % |
Carbohydrate 22 g 7 % |
Fibre 4 g 15 % |
Sugars 1 g |
Net Carbs 18 g |
Protein 8 g |
Vitamin A 0 % |
Vitamin C 8 % |
Calcium 3 % |
Iron 19 % |
Food Group | Exchanges |
---|---|
Starches | 1 |
Fruits | 0 |
Vegetables | ½ |
Meat and Alternatives | 1 |
Fats | ½ |
Love this soup have made it a couple of times
I loved this soup, very flavorful and tasty! Was just a little disappointed with the size of the serving, was expecting it to at least fill in half of my small bowl (like other soups I made).
This recipe is quick, easy & delicious! I added half a red pepper to balance the spice with sweetness and substituted the cous cous spices for a bit of ground coriander and cayenne. I also used my hand blender and got a smooth, creamy result.