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Hearty, high fibre, lentil vegetable soup

By Donna Acal, RD on September 08 2017 | News, Nutrition & Recipes

Not only is this hearty lentil soup high in fibre and great for those crisp autumn evenings, it’s great for kids (and grandkids) because it’s chalk full of hidden veggies.

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• 1 TBS olive oil
• 1 large onion, diced
• 2 cloves garlic, finely chopped
• 2 TSP curry paste/powder or ground cumin
• 1 carrot, diced fine
• 1 stalk celery, diced
• 1 sweet potato, peeled and diced (or white potato)
• 1 cup dried red lentils and 1/4 cup dried chickpeas, rinsed
• 4 cups chicken stock or broth
• 1/4 TSP pepper
• Salt to taste
• 1 TBS lemon juice
• Dash hot red pepper sauce (optional)
• 2 TBS chopped fresh cilantro or parsley
• 1/2 cup shredded cheddar cheese, optional


1. Heat oil in large saucepan or Dutch oven. Add onion and garlic and cook until tender and fragrant, about 5 minutes. Add curry paste and cook for 30 seconds.

2. Add carrot, celery and potato and combine well. Stir in lentils, chickpeas, and stock. Bring to boil. Add pepper and salt. Cook gently covered, for 30 minutes.

3. Add lemon juice and hot sauce.

4. Puree soup using an immersion blender or a food processor. Taste and adjust seasonings if necessary. Serve sprinkled with cilantro and shredded cheddar cheese.

This soup will present as a smooth puree perfect for kids who do not like veggies and lumpy textures! Red lentils do not need to be soaked ahead of time. They cook quickly, usually in 30 to 40 minutes. This soup can be made on the weekend for a quick dinner during the week. Designate one night a week as soup night and serve soups with raw veggies and whole grain pita.


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