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Lentil Soup with Mushrooms

1 Reviews
100% would make this recipe again

A thick soup of meaty French lentils that will warm you up on cool, damp nights.

Preparation : 15 min Cooking : 30 min
180 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Vegan
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Kosher
  • Vegetarian
  • Artery-healthy
  • Heart-healthy

Ingredients

1 1/4 cup green du Puy lentils (dried), or green lentils, rinsed and drained 220 g
4 g dried (porcini) mushrooms 2 tbsp
1 onions, coarsely chopped 200 g
2 cloves garlic, crushed
12 button (white) mushrooms, thinly sliced 170 g
1 stalk celery, cut into small dices 70 g
2 1/2 sweet potatoes, peeled and cut into cubes 440 g
3 tomatoes, Roma type, seeded and diced 220 g
2 tbsp olive oil 30 mL
3/4 tsp paprika 2 g
2 1/4 tsp dried oregano 2 g
2 bay leaf 0.4 g
3 cups vegetable broth, low-sodium 750 mL
1 2/3 cup water 420 mL
1/4 cup red wine 65 mL
salt [optional]
ground pepper to taste [optional]

Before you start

It is not necessary to soak the lentils in advance.

Method

  1. Rinse and drain the lentils, then set aside. In a small bowl, soak the porcini mushrooms in ½ cup of warm water until softened, about 10 min.
  2. Meanwhile, prepare the vegetables: Coarsely chop the onion; mince or press the garlic; thinly slice the mushrooms; dice the celery; peel the sweet potatoes then cut them into small cubes; seed and dice the tomatoes.
  3. In a pot, sauté the onion and garlic in the olive oil over medium heat about 3 min. Add the sliced mushrooms and continue to sauté 3-4 min. Add the celery, sweet potatoes, porcini mushrooms with their liquid, lentils, water and broth. Stir in the paprika, oregano and bay leaves. Bring to a gentle boil, reduce the heat, cover and simmer for 30 min or until the lentils and sweet potatoes are tender.
  4. Add the fresh tomatoes and wine, then simmer for a couple minutes. Adjust the seasoning and serve.

Remarks

The soup keeps up to 1 week in the refrigerator or up to 3 months in the freezer.

Nutrition Facts Table

per 1 serving (290g)

Amount

% Daily Value

Calories

180

Fat

3 g

5 %

Saturated 0.4 g
+ Trans 0 g

2 %

Cholesterol

0 mg

Sodium

50 mg

2 %

Carbohydrate

31 g

10 %

Fibre

6 g

24 %

Sugars

7 g

Protein

9 g

Vitamin A

86 %

Vitamin C

26 %

Calcium

5 %

Iron

26 %

Servings of Canada's Food Guide

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

Claims

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

DIABETES Exchange

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

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Members' Reviews

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