Vegetable Lentil Soup
There’s nothing more satisfying than a bowl of soup packed with the goodness of seasonal Ontario vegetables. This soup freezes well for up to 2 months, so make a batch and divide into separate containers.
Preparation Time: 20 minutes
Cooking Time: 25 minutes
Serves 10
2 tbsp (25 mL) each unsalted butter and olive oil
2 cups (500 mL) diced Ontario Onions
2 cups (500 mL) diced Ontario Carrots
2 cups (500 mL) cubed 1-inch (2.5 cm) Ontario Celeriac (Celery Root)
2 cloves Ontario Garlic, finely chopped
1/2 cup (125 mL) chopped fresh Ontario Flat Leaf Parsley
1 tsp (5 mL) each dried oregano leaves, salt and pepper
2 cups (500 mL) brown lentils, rinsed
1 can (540 mL) diced tomatoes, with liquid
8 cups (2 L) vegetable or beef broth
In large pot, over medium-high heat, add butter, oil, onions,
carrots, celeriac and garlic, stirring occasionally, until tender,
5 to 7 minutes. Add parsley, oregano, salt and pepper; cook
for 3 minutes. Stir in lentils, tomatoes and broth; bring to
boil. Reduce heat and simmer 10 minutes, stirring occasionally.
Add 2 cups (500 mL) water, cover and simmer for 20 to
25 minutes or until lentils are tender. Pour 1/3 of soup into
blender or use hand blender to purée until smooth. Return to
pot; stir until combined. Ladle into bowls.
Tip: As lentils absorb liquid; the soup becomes thicker after
sitting in the fridge. Add water, 1/2 cup (125 mL) at a time, to
thin soup.
Nutritional Information:
1 Serving
PROTEIN: 12 grams
FAT: 6 grams
CARBOHYDRATE: 35 grams
CALORIES: 240
FIBRE: 6 grams
SODIUM: 920 mg
- Printed with permission from Foodland Ontario
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