Carrot Lentil Soup
Red lentils are quick-cooking and turn a sunny yellow colour when cooked, making this main-course soup a cheery way to perk up your lunch. The milk adds a lovely texture and makes it even more satisfying.
Preparation time
10 minutes
Cooking time
25 minutes
Yield
4 servings
Nutritional information
Energy
324 Calories
Protein
18 g
Carbohydrate
46 g
Fat
5 g
Fibre
7.1 g
Sodium
465 mg
Top 5 Nutrients
(% DV*)
Calcium
14 % / 188 mg
Folate
67 %
Vitamin A
45 %
Pantothenic Acid
34 %
Niacin
32 %
*percentage of daily value
Ingredients
- 2 tsp (10 mL) butter
- 2 large carrots diced
- 1 onion finely chopped
- 1 clove garlic minced
- 3/4 tsp (3 mL) salt
- 1/4 tsp (1 mL) dried rosemary or thyme crushed
- 1 cup (250 mL) dried red lentils rinsed and drained
- 3 cups (750 mL) water
- 1 tbsp (15 mL) all-purpose flour
- 2 cups (500 mL) milk
- 2 tbsp (30 mL) freshly squeezed lemon juice or wine vinegar
- Pepper
- 2 tbsp (30 mL) thinly sliced fresh basil and green onions
Preparation
- In a pot, melt butter over medium heat. Sauté carrots, onion, garlic, salt and rosemary for about 5 min or until onion is softened. Stir in lentils and water; cover and bring to a boil. Reduce heat to medium-low and boil gently, covered, for 15 min or until lentils and carrots are soft.
- Whisk flour into milk and gradually stir into pot; increase heat to medium. Simmer, stirring, for about 3 min, until slightly thickened (do not let boil). Stir in lemon juice and season to taste with pepper. Ladle into bowls and serve sprinkled with basil and green onions.
This is a perfect soup to make ahead; refrigerate for up to 2 days then reheat to pack in a thermos or heat at work or school. For the freshest flavour, add the basil and green onions just before reheating or serving.
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