Spicy Lentil Soup

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Prep Time: 15 minutes
Cook Time: 5 minutes
Slow Cooker Time: 8 hours
Total Time: 8 hours
Course: Soup
Servings: 8 servings
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

  • 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.

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 
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