Curried Red Lentil Soup

Ingredients

• 1-¼ cups (300 mL) PC® Organics Red Lentils (about half 450 g-pkg)
• 2 tsp (10 mL) extra virgin olive oil
• 1-½ cups (375 mL) diced onion
• 1-¼ cups (300 mL) diced carrots
• 1/2 tsp (2 mL) salt
• 1/4 tsp (1 mL) freshly ground black pepper
• 1 tsp (5 mL) minced garlic
• 3/4 tsp (4 mL) minced ginger root
• 1 tbsp (15 mL) mild yellow curry powder, preferably Madras
• 4 cups (1 L) low-sodium vegetable broth
• 2 tsp (10 mL) fresh lime juice
• 2 tbsp (25 mL) chopped fresh coriander

Instructions

1. Rinse and drain lentils; set aside.
2. Heat oil in large saucepan over medium heat; cook onion, carrots, salt and pepper for 5 minutes, stirring frequently. Stir in garlic, ginger and curry powder; cook, stirring frequently, for 4 to 5 minutes or until spices are very fragrant and onions are tender.
3. Stir in lentils; cook for 1 minute or until heated through. Pour in broth and 2 cups (500 mL) water, stirring to combine. Increase heat to medium-high; bring soup to a simmer then reduce heat to medium. Simmer uncovered for 25 to 30 minutes or until lentils are very tender. Remove from heat.
4. Blend using an immersion hand blender, or in batches using a standard blender, for 20 to 30 seconds or until soup is slightly creamy but still chunky. Stir in lime juice and coriander; serve garnished with additional coriander if desired.

Nutritional Information

• Calories 180 cal
• Fat 3 (of which 0.4 g is saturated) g
• Sodium 350 mg
• Carbohydrate 32 g
• Fibre 8 g
• Protein 11 g
• Very high in fibre
• Low in fat
• Low in saturated fat
• Excellent source of vitamin A
• Good source of iron