Creamy Lentil Soup

Mar 2, 2021 | Recipes, Soups

A Message From Our Nutritionist

Red lentils contain fibre, folate, iron, zin, magnesium and potasium.  WOW!  

Prep Time: 10 min

Cook Time: 35 min

Portions: 4-6 ppl

Ingredients

  • 1 cup red lentil (rinsed and picked-over)

  • ½ cup short grain rice (like arborio or carnaroli)

  • 6 cups organic chicken stock or vegetable broth

  • 1 Tbsp olive oil

  • 1 can full fat coconut milk

  • 2 ribs celery, finely chopped

  • 2 carrots, finely chopped

  • 1 small onion, finely chopped

  • 3 cloves garlic, finely chopped

  • 1 inch knob ginger, finely chopped

  • 1 tsp Jamaican curry powder

  • 1 tsp cumin powder

  • 1 tsp salt

  • ⅛ tsp pepper

  • Juice and zest of ½ Lrg lemon

  • 3 Tbsp chopped flat leaf parsley

  • Heaping handful of chopped baby spinach

Directions

  1. Heat olive oil in a large soup pot over medium heat
  2.  Saute onions, garlic, ginger, celery and carrots until soft.  Add curry and cumin, parsley and stir together.
  3. Then add lentils, rice, stock, pepper and lemon zest.
  4.   Bring to a boil, reduce heat to minimum and gently simmer, covered for 30 minutes.  Stir occasionally to prevent sticking.
  5. The soup should be relatively thick after 30 minutes.  If too thick, add water.
  6. Then add spinach, lemon juice and salt and cook covered for another 5 minutes. 

Adjust seasoning to taste (extra salt, pepper or lemon juice).

NUTRITIONIST’S TIP:

This soup is so good on so many levels.  It’s nourishing and satisfying because it’s thick.  It’s not spicy, but has a well balanced flavour.  It can be made quickly and tastes like it’s been simmering all day.  You’re getting fibre and protein from the lentils & vitamins and minerals from the veggies.

 

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