Lentil & Carrot Soup

A Great Canadian

Soup Recipe

Lentil Carrot Soup

A carrot a day?

Why not.

Several epidemiological studies looking at the powerful antioxidant effects of carotenoids, such as beta-carotene, show that one serving a day is all you need to reduce your chance of developing heart disease and postmenopausal breast cancer.

And carrots also help you see better, at least in the dark.

Beta-carotene helps make rhodopsin, a reddish-purple pigment necessary for night vision.

So, how about...

...lentils, they're very high in folate and fibre and are a great source of vegetable protein.

Serve with a whole grain baguette and a salad of half spinach and half romaine tossed with Lemon Pesto Buttermilk Dressing.

Buttermilk sounds as though it should be high in fat but, in fact, has only 1% milk fat and delivers as much calcium as milk.

Any leftover soup makes a tasty lunch the next day.

Ingredients;

1 Tbsp. (15 mL) canola oil.

3 carrots, sliced.

2 onions, chopped.

2 cloves garlic, minced.

1 Tbsp. (15 mL) minced gingerroot.

1 tsp. (5 mL) ground cumin.

1/2 tsp. (2 mL) salt.

1/4 tsp. (1 mL) pepper.

6 c. (1.5L) vegetable or chicken stock.

3/4 c. (175 mL) red lentils.

Garnish:

2 Tbsp (25 mL) chopped fresh coriander or parsley.

1/2 c. (125 mL) plain low-fat yogurt.

Preparation;

In large saucepan, heat oil over medium heat and cook carrots, onions, garlic, ginger, cumin, salt and pepper, stirring often, until onions are softened, 5 minutes.

Add stock and lentils, bring to boil.

Reduce heat, cover and simmer until carrots and lentils are tender, 15 to 20 minutes.

In batches, transfer lentil mixture to blender or food processor; purée until smooth.

Return to pan and heat through.

Garnish:

Ladle soup into bowls.

Stir coriander into yogurt and swirl or dollop onto each serving.

More Information

Side Dish Savvy

Lemon Pesto Buttermilk Dressing

Do you ever wonder what to do with leftover buttermilk?

Well, here's a thought: whisk up this salad dressing, then toss 1/3 cup (75 mL) of it with 8 cups (2 L) greens to make a salad for four.

In bowl, whisk together 2/3 cup (150 mL) buttermilk;

1/2 cup (125 mL) light mayonnaise;

1/3 cup (75 mL) prepared basil pesto;

1 tbsp (15 mL) white wine vinegar;

1 tsp (5 mL) grated lemon rind;

and pinch each salt and pepper.

(Make-ahead: Refrigerate in airtight container for up to 1 week.)

Makes 1-1/3 cups (325 mL).

Per 1 tbsp (15 mL): about 35 cal, 1 g pro, 3 g total fat (1 g sat. fat), 1 g carb, 0 g fibre, 2 mg chol, 82 mg sodium. % RDI: 2% calcium, 1% iron, 1% vit A.

Nutritional information

Per serving: about 248 cal, 13 g pro, 6 g total fat (1 g sat. fat), 38 g carb, 7 g fibre, 2 mg chol, 1,292 mg sodium. % RDI: 11% calcium, 31% iron, 137% vit A, 10% vit C, 95% folate

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