Spicy Lentil Soup

  • 8 servings
  • Preparation
    15 Minutes
  • Cook
    5 Minutes
  • Other
    8 Hours
  • Total
    8 Hours

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
      cartons (900 mL) chicken or vegetable broth, preferably low sodium, (8 cups / 2 L)
    • 2 tbsp
      (30 mL) lemon juice

Instructions

    1. 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.
    2. 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.
Notes

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