Lentil Soup

Lentil Soup

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

4 servings
Preparation 15 min
Cooking 50 min

210 calories per serving 


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, or water   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, or prunes , 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
1 pinch salt [optional]   0.1 g
  ground pepper to taste    
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

Nutrition Facts

per 1 serving (450g)

Amount

% DV*

* DV = Daily Value

Calories

210

Fat

6 g

9 %

Saturated 1 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

25 %

Vitamin C

80 %

Calcium

8 %

Iron

25 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: servings
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: ¼ serving

More info

Claims

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

More info


This recipe is in the following categories: Soups | Artery-healthy | Halal | Heart-healthy | High Fibre | High Iron | Kosher | Low Cholesterol | Low Saturated Fat | Low Sodium | Vegan | Vegetarian

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