Lentil Soup

2 Reviews
100% would make this recipe again

This recipe comes from the book "Cuisiner pour vaincre la douleur et l'inflammation chronique", de Jacqueline Lagacé, Ph.D., Éditions FIDES, 2011

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Ingredients

2 tbsp olive oil 30 mL
2 onions, thinly cut 400 g
4 cloves garlic, chopped
2 tsp ground cumin 5 g
1/2 tsp paprika 2 g
1/2 cup red-orange lentils (dried), rinsed 90 g
4 cups vegetable broth, or water 1 L
3/4 cup canned tomatoes (diced) 190 g
1 stalk celery, diced into cubes 70 g
1/2 yellow or red sweet peppers, diced into cubes 100 g
6 dried apricots, or prunes, diced into small cubes 4 tbsp
1/2 sprig fresh thyme 0.2 g
1 tbsp lemon juice, freshly squeezed 1/2 lemon
1 bay leaf 0.2 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
1 tbsp Italian parsley, fresh, chopped, to garnish [optional] 5 g

Method

  1. Heat oil over low heat in a large saucepan, sauté onions, garlic, cumin and paprika until the onions become soft.
  2. Add the other ingredients except salt, pepper and parsley, and cook gently for 30 to 40 minutes while occasionally stirring. Add a little water to taste. Season with salt and pepper and sprinkle with parsley.

Nutrition Facts Table

per 1 serving (450 g)

Amount

% Daily Value

Calories

210

Fat

6 g

9 %

Saturated 0.8 g
+ Trans 0 g

4 %

Cholesterol

0 mg

Sodium

120 mg

5 %

Carbohydrate

34 g

11 %

Fibre

6 g

23 %

Sugars

12 g

Net Carbs

28 g

Protein

7 g

Vitamin A

27 %

Vitamin C

81 %

Calcium

7 %

Iron

26 %
More info

Claims

This recipe is :
Diet-related health claims  :
Artery-healthy, Heart-healthy
Excellent source of  :
Folacin, Iron, Manganese, Potassium, Vitamin A, Vitamin C
Good source of  :
Copper, Fibre, Magnesium, Vitamin B1, Vitamin B6, Vitamin E
Source of  :
Calcium, Niacin, Pantothenic Acid, Phosphorus, Selenium, Vitamin B12, Vitamin B2, Vitamin K, Zinc
Low  :
Saturated Fat, Sodium
Free  :
Added Sugar, Cholesterol, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches ½
Fruits ½
Vegetables 2
Meat and Alternatives ½
Fats 1
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

2 Reviews (2 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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