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Lentil Soup

1 Reviews
100% would make this recipe again

This recipe comes from the book "Cuisiner pour vaincre la douleur et l'inflammation chronique", de Jacqueline Lagacé, Ph.D., Éditions FIDES, 2011

Preparation : 15 min Cooking : 50 min
210 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Artery-healthy
  • Heart-healthy

Ingredients

2 tbsp olive oil 30 mL
2 onions, thinly cut 400 g
4 cloves garlic, chopped
2 tsp ground cumin 5 g
1/2 tsp paprika 2 g
1/2 cup red-orange lentils (dried), rinsed 90 g
4 cups vegetable broth, low-sodium 1 L
3/4 cup canned tomatoes (diced) 190 g
1 stalk celery, diced into cubes 70 g
1/2 yellow or red sweet peppers, diced into cubes 100 g
6 dried apricots, diced into small cubes 4 tbsp
1/2 sprig fresh thyme 0.4 g
1 tbsp lemon juice, freshly squeezed 1/2 lemon
1 bay leaf 0.1 g
salt [optional]
ground pepper to taste [optional]
1 tbsp Italian parsley, fresh, chopped, to garnish [optional] 5 g

Method

  1. Heat oil over low heat in a large saucepan, sauté onions, garlic, cumin and paprika until the onions become soft.
  2. Add the other ingredients except salt, pepper and parsley, and cook gently for 30 to 40 minutes while occasionally stirring. Add a little water to taste. Season with salt and pepper and sprinkle with parsley.

Nutrition Facts Table

per 1 Serving (450g)

Amount

% Daily Value

Calories

210

Fat

6 g

9 %

Saturated 0.8 g
+ Trans 0 g

4 %

Cholesterol

0 mg

Sodium

120 mg

5 %

Carbohydrate

34 g

11 %

Fibre

6 g

23 %

Sugars

12 g

Protein

7 g

Vitamin A

27 %

Vitamin C

81 %

Calcium

7 %

Iron

26 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 2 ½ servings
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : ¼ serving

Claims

This recipe is :
Free  :
Added Sugar, Cholesterol, Trans Fat
Low  :
Saturated Fat, Sodium
Source of  :
Calcium, Niacin, Pantothenic Acid, Phosphorus, Selenium, Vitamin B12, Vitamin B2, Vitamin K, Zinc
Good source of  :
Copper, Fibre, Magnesium, Vitamin B1, Vitamin B6, Vitamin E
Excellent source of  :
Folacin, Iron, Manganese, Potassium, Vitamin A, Vitamin C
Diet-related health claims  :
Artery-healthy, Heart-healthy

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches ½
Fruits ½
Vegetables 2
Meat and Alternatives ½
Fats 1

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Members' Reviews

1 Reviews (1 with rating only ) 100% would make this recipe again