Warm up on a cold day with a hearty bowl of spicy vegetarian soup. Serve with a side of bread and a simple green salad for a well-balanced meal.
1 tbsp (15 mL) oil, preferably peanut
1 large carrot, finely chopped
1 celery stalk, finely chopped
1 small onion, finely chopped
½ tsp (2 mL) salt
3 garlic cloves, minced
1 tsp (5 mL) each ground cumin, turmeric and smoked paprika
½ tsp (1 mL) hot chili flakes
1½ cups (375 mL) dried red lentils, rinsed and picked over
1 small potato, peeled and diced
⅓ cup (75 mL) peanut butter
½ cup (125 mL) chopped fresh parsley
2 (900 mL) cartons chicken or vegetable broth, preferably low sodium (8 cups/2 L)
2 tbsp (30 mL) lemon juice
Heat oil in a large frying pan over medium heat. Add carrots, celery, onion and salt. Cook, stirring occasionally, until vegetables are tender, about 5 minutes. Add garlic, cumin, turmeric, paprika and chili flakes. Cook just until garlic is tender, about 30 seconds. Turn into slow cooker.
Add lentils, potato, peanut butter and parsley. Stir; add broth. Cover slow cooker. Cook on high for 4 hours or low for 8 hours. Add lemon juice, and season with additional salt and chili flakes to taste.
Per serving: 270 calories, 9 g fat (1.5 g saturated fat, 0 g trans fat), 0 mg cholesterol, 17 g protein, 33 g carbohydrate, 10 g fibre, 4 g sugar, 270 mg sodium