Red Lentil Soup
Milk is naturally nutritious and an excellent source of complete protein. In this recipe, milk perfectly complements the incomplete protein from lentils enhancing the overall nutritional value of this dish.
Ingredients
1 onion, chopped
2 cloves garlic, finely chopped
2 carrots, finely chopped
45 mL (3 tbsp) butter
5 mL (1 tsp) curry powder
15 mL (1 tbsp) fresh ginger, grated
1 L (4 cups) chicken broth, preferably no salt added
37 mL (2 ½ tbsp) tomato paste, preferably no salt added
250 mL (1 cup) red lentils
500 mL (2 cups) milk
Salt and pepper to taste
Canadian Parmesan, finely grated
Nutritional information
Energy
401 Calories
Protein
22 g
Carbohydrate
49 g
Fat
14 g
Fibre
8.0 g
Sodium
369 mg
Top 5 nutrients provided by a serving of this recipe
Nutrient and % DV*
Calcium
22 % / 283 mg
Niacin
50 %
Vitamin A
48 %
Vitamin B12
43 %
Thiamin
33 %
* Note: The daily value (DV) is established by Health Canada and corresponds to the daily quantity recommended for each nutrient. The percentage of the daily value (% DV) indicates the proportion of the nutrient provided by a serving of the recipe, in comparison with the quantity recommended.
- In a saucepan over medium-high heat, soften the onion, garlic and carrot in the butter. Add the curry powder and cook for 1 minute. Add the ginger, broth and tomato paste. Bring to a boil and add the lentils. Reduce heat, cover and simmer for 20 minutes. Add the milk and adjust the seasoning. Serve topped with cheese.
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