Lentil Soup

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Lentils deserve more praise. Lentil soup is one of those recipes that should be in every cook’s repertoire. They’re available in most grocery stores and are high in protein, healthy and very cheap. This dish has proven to be my favourite as it’s so easy to prepare and difficult to mess up. Enjoy this traditional and warming dish.

 Prep time: 10 mins, Cooking time: 20 – 50 mins (depending on your lentils)

Ingredients:
1 tsp vegetable oil
1 onion, diced
3 cloves of minced garlic
1 large potato in chunks
1 carrot sliced into chunks
4 cups vegetable broth
1 cup dry lentils (red, brown, yellow..)
1 tsp pepper
1 tsp ground cardamom seeds
1 tsp dried thyme
3 bay leaves
dash salt
1 tbsp lemon juice
 

Preparation:

In a large pot, sauté the onions, garlic and carrot in the vegetable oil for 3-5 minutes until the onion turns clear and becomes fragrant. Add the vegetable broth, cardamom, pepper, thyme, bay leaves, salt, potato and rinsed lentils. Reduce heat to a simmer. Cover and cook until lentils are soft. Red lentils only take about 15-20 mins, whereas brown and green may take 45 minutes. Remove bay leaves and stir in lemon juice before serving. Add some parsley if you want to be fancy. You can serve with crusty bread as is, or wait until it cools to blend (for a creamier texture), then reheat and serve.

Serves a modest 4

Nutrition Facts 
(1 serving approx.)
Calories: 230,
Calories from Fat: 27 
Total Fat: 3.0g
Saturated Fat: 0.7g    Cholesterol: 0      Protein: 18.7g 
Sodium: 852mg, 36%     Total Carbohydrates: 33.0g, 11%
Dietary Fiber: 15.6g, 62%    Sugars: 4.6g
Vitamin A 37%,  Vitamin C 12%,  Calcium 5%,  Iron 28%,
Based on a 2000 calorie diet

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