Photo: Cala
Estimated Nutrition (whole recipe, rough)
323
Calories
12g
Protein
15g
Fat
40g
Carbs
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Lentil | 1/2 cup cooked (99g) | 115 |
| Onion | 1 medium (110g) | 44 |
| Carrot | 1 medium (61g) | 25 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Salt | 1 tsp (6g) | 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
- 10 mL (2 tsp) vegetable oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 30 mL (2 tbsp) fresh ginger, finely grated
- 5 mL (1 tsp) ground cumin
- 1 mL (¼ tsp) black pepper
- 5 carrots, peeled and chopped
- 250 mL (1 cup) dry red lentils, rinsed
- 1.25 L (5 cups) no salt added vegetable broth
Directions
1
Heat oil in a large pot. Add onions and sauté over medium heat, stirring often, for about 2 minutes.
2
Add garlic, ginger, cumin, black pepper, and carrots and sauté for another 2 minutes, stirring frequently.
3
Add lentils and stir to combine. Add vegetable broth and bring to a boil.
4
Turn down heat and simmer, covered, for about 25 minutes, until lentils are cooked and carrots are soft.
5
Remove from heat. Ladle into blender in batches or alternatively, using an immersion blender, puree soup until smooth.
By Health Canada ·
Recipe sourced from
food_guide_canada