Preparation Time: 15 minutes
Cooking Time: 25 minutes
Serves: 4 servings
- Use all lower sodium vegetable broth instead of using water, if desired.
- Greek yogurt boosts the protein content and adds a creamy texture to the soup.
- Put leftovers away within 2 hours or sooner if they are in a warm location. Reheat leftovers to an internal temperature of 74°C (165°F). Discard uneaten leftovers after they have been reheated.
Ingredients
|
| Onion |
1/4 cup (60 mL)
|
| Ginger |
2 Tbsp (30 mL) |
| Garlic |
1 Tbsp (15 mL) |
| Olive oil |
1 tsp (5 mL) |
| Turmeric powder |
½ tsp (2 mL)
|
| Cayenne powder (optional) |
¼ tsp (1 mL)
|
| Salt |
½ tsp (2 mL)
|
| Black pepper |
½ tsp (2 mL)
|
| Dried red lentils, rinsed |
½ cup (125 mL)
|
| Roasted Harvest Root Vegetables |
2 cups (500 mL)
|
| Low sodium vegetable broth |
2 cups (500 mL)
|
| Water |
2 cups (500 mL)
|
| Fat free Greek yogurt |
¾ cup (175 mL)
|
Directions
1. Wash hands with soap and warm water for at least 20 seconds. Clean all countertops and equipment used for food preparation.
2. Rinse onion, ginger and garlic under cool running water. Chop the onion, mince the ginger and garlic.
3. In a pot, sauté onion, ginger, and garlic in olive oil. Add turmeric, cayenne, salt and black pepper.
4. Stir in lentils, roasted vegetables, vegetable stock and water. Simmer for 20 minutes or until lentils are soft.
5. Purée until smooth using hand blender. Stir Greek yogurt into each portion when ready to serve.
Nutrition Information per serving (1 cup):
Calories: 177 kcal
Protein: 10 g
Fat: 5 g
Carbohydrate: 23 g
Fibre: 5 g
Sodium: 330 mg
Calcium: 100 mg
Iron: 2 mg
Last Update – April 5, 2024