Photo: Cala
Estimated Nutrition (whole recipe, rough)
234
Calories
13g
Protein
1g
Fat
46g
Carbs
Counts 7 of 8 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 7 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Lentil | 1/2 cup cooked (99g) | 115 |
| Onion | 1 medium (110g) | 44 |
| Turnip | 1 medium (122g) | 34 |
| Carrot | 1 medium (61g) | 25 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Celery | 1 stalk (40g) | 6 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Water | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1 L (4 cups) lower sodium vegetable broth
- 1 L (4 cups) water
- 500 mL (2 cups) uncooked dried green or red lentils, rinsed and drained
- 20 mL (1 ½ tbsp) Cajun seasoning
- 250 mL (1 cup) yellow turnip, diced
- 2 carrots, diced
- 2 stalks celery, diced
- 1 onion, diced
- 2 mL (½ tsp) Worcestershire sauce
- 5 mL (1 tsp) fresh parsley, minced
Directions
1
In a large pot, combine vegetable broth, water, and lentils and bring to a boil. Lower heat to medium and stir in Cajun seasoning. Simmer for 15 minutes or until soft.
2
Add yellow turnip, carrots, celery and onion and simmer for 20 more minutes. Add water if soup becomes too thick.
3
Add Worcestershire sauce and parsley when ready to serve.
By Health Canada ·
Recipe sourced from
food_guide_canada