Tomato Lentil Soup


At this time of year, there’s nothing like a bowl of soup. Not only is it appealing because of frigid outdoor temperatures but it’s also simply satisfying. Having soup is the perfect antidote following holiday eating.  It tames your hunger like no other food.

Here’s a simple recipe for a delicious offering. The addition of the  vinegar and honey near the end of the cooking gives the soup a tasty tang.  The soup is also a great way to boost your lentil consumption. Lentils are chock full of nutritional perks. They’re packed with folate, potassium, protein and fibre and act as a prebiotic.

If you have a large soup pot, double the recipe and freeze leftovers in labelled containers.

Tomato Lentil Soup

Serves 6 – 8

1 tbsp extra virgin olive oil
1 cup finely chopped onion
1 large clove garlic, minced
1 cup finely chopped carrots
1 cup finely chopped celery
1 cup red lentils, rinsed
6 cups sodium-reduced vegetable or chicken broth
1 bay leaf
1/2 tsp dried thyme
1 398-mL can diced tomatoes (no added salt preferred)
2 tbsp red wine vinegar
1 tbsp  honey
Salt and freshly ground pepper, to taste

Heat the oil in a large, heavy pot. Add the onion and garlic; sauté  until soft, about 8 to 10 minutes. Add the carrots and celery; continue to sauté another 5 minutes.

Add the lentils, stock, bay leaf, and thyme. Bring to a boil, reduce heat, and simmer, covered, for about 45 minutes or until the lentils are tender.  Discard the bay leaf. Add the tomatoes, vinegar and honey. Cook for another 15 minutes. Season to taste with salt and pepper.

Nutritional information per serving
•    Calories: 150
•    Protein: 9  g
•    Fat: 3 g
•    Saturated fat: 1 g
•    Carbohydrate: 24 g
•    Dietary fibre: 5 g
•    Sodium: 229 mg

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Categories: Recipes, Tips and Tricks

Author:Rosie Schwartz

Rosie Schwartz is a Toronto-based consulting dietitian and writer.

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