It’s a long winter, so give yourself a health boost by planning home-cooked meals that are both nutritious and filling. This recipe (and photo) from Foodland Ontario, foodlandontario.ca, will hit the spot.
There’s nothing more satisfying than a bowl of soup packed with the goodness of seasonal Ontario vegetables. This soup freezes well for up to two months, so make a batch and divide into separate containers.
Preparation Time: 20 minutes
Cooking Time: about 1 hour
Serves 10
2 tbsp (25 mL) each unsalted butter and olive oil
2 cups (500 mL) diced Ontario onions
2 cups (500 mL) diced Ontario carrots
2 cups (500 mL) cubed 1-inch (2.5 cm) Ontario celeriac (celery root)
2 cloves Ontario garlic, finely chopped
1/2 cup (125 mL) chopped fresh Ontario flat leaf parsley
1 tsp (5 mL) each dried oregano leaves, salt and pepper
2 cups (500 mL) brown lentils, rinsed
1 can (540 mL) diced tomatoes, with liquid
8 cups (2 L) vegetable or beef broth
In large pot, over medium-high heat, add butter, oil, onions, carrots, celeriac and garlic, stirring occasionally, until tender, 5 to 7 minutes. Add parsley, oregano, salt and pepper; cook for 3 minutes. Stir in lentils, tomatoes and broth; bring to boil. Reduce heat and simmer 10 minutes, stirring occasionally. Add 2 cups (500 mL) water, cover and simmer for 20 to 25 minutes or until lentils are tender. Pour 1/3 of soup into blender or use hand blender to purée until smooth. Return to pot; stir until combined. Ladle into bowls.
Tip: As lentils absorb liquid; the soup becomes thicker after sitting in the fridge. Add water, 1/2 cup (125 mL) at a time, to thin soup.
Nutritional Information:
1 serving
PROTEIN: 12 grams
FAT: 6 grams
CARBOHYDRATE: 35 grams
CALORIES: 240
FIBRE: 6 grams
SODIUM: 920 mg
