This hearty soup can be satisfying for lunch or dinner. Soups made with
legumes are sources of fiber.
Tip: If you prefer, when puréeing soups you can use an immersion blender and blend the soup right in the pot. This will save you some cleanup time, but the result will be less smooth.
1 tbsp vegetable oil 15 mL
1 cup diced onion 250 mL
1⁄2 cup diced carrot 125 mL
1⁄2 cup diced celery 125 mL
4 cups vegetable or chicken broth 1 L
1 cup dried red lentils, well rinsed 250 mL
1⁄4 tsp dried thyme 1 mL
Salt and freshly ground black pepper
1⁄2 cup chopped fresh flat-leaf parsley 125 mL
1. In a large saucepan, heat oil over medium heat. Sauté onion, carrot and celery until softened, about 5 minutes. Add broth, lentils and thyme; bring to a boil. Reduce heat, cover and simmer for 20 minutes or until lentils are soft. Remove from heat.
2. Working in batches, transfer soup to blender. Purée on high speed until creamy. Add up to 1 cup (250 mL) water if purée is too thick. Season with salt and pepper to taste. Return to saucepan to reheat, if necessary.
3. Ladle into bowls and garnish with parsley.
Makes 8 servings
Fat 2 g
Carbohydrate 19 g
Fiber 4 g
Protein 4 g
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