Spicy Lentil Soup
2 tsp (10 ml) olive oil
2 onions, chopped
3 cloves garlic, minced
2 tsp (10 ml) ground cumin
1/4 tsp (1 ml) cayenne pepper
2 tbsp (30 ml) all-purpose flour
7 cups (1.75 L) chicken or vegetable broth
1-1/2 cups (375 ml) dry red lentils, rinsed
2 tbsp (30 ml) tomato paste
1 can (370 ml) NESTLÉ CARNATION Fat Free Evaporated Milk
Salt and black pepper
Chopped fresh cilantro (optional)
Heat oil in large saucepan over medium-high heat. Cook onions and garlic about 2 minutes or until softened. Stir in cumin and cayenne; cook, stirring, for 1 minute. Stir in flour until combined. Stir in broth, lentils and tomato paste. Cover and bring to boil, stirring occasionally. Reduce heat; simmer 25 to 30 minutes or until lentils are tender. Gradually stir in evaporated milk, salt and pepper. Gently heat over medium-low until just heated through, taking care not to boil. Garnish with cilantro, if desired.
Makes 8 servings.
Nutrients per serving:
About 240 calories, 19 g protein, 3 g fat, 34 g carbohydrates, 165 mg calcium (15% Daily Value for calcium), 4.5 g fibre (18% Daily Value for fibre)
Good To Know:
To increase the heat level of this dish, add more cayenne pepper.
Good To Remember:
Lentils are full of protein and fibre and also low in fat. They are ideal for a balanced diet and highly recommended by dietitians.
This recipe provided courtesy of Nestle. For more great recipes, please visit their website at www.nestle.ca.