Creamy Red Lentil Soup

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Evaporated milk adds wonderful creaminess, as well as making this low fat soup a good source of calcium with 260 mg per serving.

Tags: Easy, One Hour, Soups & Stews, Beans, Vegetables, Cheese, Stewing, Low Fat, High Fibre, Vegetarian
Serves: 6
Skill level: Easy
Prep time: 15  minutes
Cooking time: 40  minutes
Total: 55  minutes

Additional Information

Ingredients

2 tsp (10 mL) PC 100% Pure Safflower Oil
4 carrots, sliced
3 stalks celery, sliced
1 onion, chopped
1 tbsp (15 mL) finely chopped garlic
1 tbsp (15 mL) finely chopped ginger root
4 cups (1 L) vegetable stock
2 cups (500 mL) dry red lentils
1 can (385 mL) no name 2% Evaporated Milk

Instructions

  1. In large saucepan, heat oil over medium-low heat; cook carrots, celery and onions until softened, stirring occasionally, about 10 minutes. Stir in garlic and ginger; cook, stirring, until fragrant, about 2 minutes. Stir in vegetable stock. Bring to a boil. Stir in lentils. Reduce heat to medium-low, cover and cook until lentils are soft and falling apart, stirring occasionally, about 15 to 20 minutes.
  2. Stir in evaporated milk. Cover and simmer for 5 minutes.
  3. Serve with crusty whole wheat buns, if desired.

 

Chef's Tips

Use homemade stock, ready-to-use or dilute condensed according to package directions.

Nutritional Information

Per generous 1 cup (250 mL) serving
Calories 370 Cal
Fat 4.5 g
Sodium 570 mg
Carbohydrate 59 g
Fibre 12 g
Protein 23 g
Very high in fibre