An excellent recipe to start introducing legumes into our diet.
|1 cup||red-orange lentils (dried), rinsed and drained||190 g|
|1 tbsp||canola oil||15 mL|
|1||onions, finely chopped||200 g|
|2 cloves||garlic, pressed or minced|
|1 tbsp||gingerroot, grated||14 g|
|1/2 tsp||turmeric||2 g|
|1/2 tsp||ground cumin||2 g|
|1/2 tsp||couscous spice (ras-el-hanout)||2 g|
|4 cups||chicken broth, low-sodium||1 L|
|1 1/2 tbsp||lemon juice, freshly squeezed||1/2 lemon|
|ground pepper to taste [optional]|
Before you start
- Rinse the lentils well under cold water and drain.
- Heat the oil in a pot over medium heat. Finely chop the onion and garlic, then add them to the pot. Sauté with occasional stirring 4-5 min until translucent. Add the grated ginger and spices. Cook 1 min with stirring. Add the lentils, broth, salt, and pepper.
- Bring to a boil then reduce the heat and simmer, uncovered, 15-20 min until the lentils become very soft. Pour in the lemon juice and adjust the seasoning.
- Purée the soup in a blender, then ladle it into bowls and serve.
Nutrition Facts Table
per 1 Serving (260g)
% Daily Value
Servings of Canada's Food Guide1 serving of this recipe is equivalent to :
|Vegetables and Fruits :||½||serving|
|Grain Products :||0||serving|
|Milk and Alternatives :||0||serving|
|Meat and Alternatives :||½||serving|
ClaimsThis recipe is :
- Free :
- Added Sugar, Cholesterol, Trans Fat
- Low :
- Saturated Fat, Sodium
- Source of :
- Fibre, Magnesium, Phosphorus, Selenium, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin E, Zinc
- Good source of :
- Copper, Iron, Niacin, Pantothenic Acid, Potassium
- Excellent source of :
- Folacin, Manganese
- Diet-related health claims :
- Artery-healthy, Heart-healthy
|Meat and Alternatives||1|