Cdn-branch-of-the-APC

Spicy Lentil Soup2Prep time: 15 minutesPrint recipe
Cooking time: 5 minutes
Slow cooker time: 4 to 8 hours
Makes: 8 servings (9 cups/2.25 L)

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.


Ingredients:

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


Directions:

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

Pin It

FacebookInstagramTwitterPinterestYouTube

Connect with us

 

Did You Know?

  • peanut
    The peanut is also called the earthnut, groundnut and goober pea.
  • did-you-know-2

    Peanuts are 100 per cent cholesterol-free and contain oleic acid, a heart-healthy source of unsaturated fat.

  • peanut-butter-jar
    Peanut butter was invented around 1890 as a health food for the undernourished.
  • peanut-protein
    The peanut contains more protein than any other nut.

Peanut Butter for the Hungry tasteUS

Peanut Bureau of Canada