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Satisfying Red Lentil and Mushroom Soup

Makes 6 servings

Preparation Time: 15 min
Cooking Time: 30 min

This flavourful soup is perfect for those rainy days. The best part is it does double duty: save leftovers for tomorrow’s lunch, or make a double batch and freeze for a busy day.

Ingredients

2 tsp extra virgin olive oil 10 mL
1 pkg mushrooms, chopped (227 g/8 oz) 1 pkg
1  onion, chopped 1 
1  carrot, chopped 1 
1/4 cup chopped fresh parsley 60 mL
1 tbsp dried oregano leaves 15 mL
2 tsp dried thyme leaves 10 mL
1/4 tsp hot pepper flakes 1 mL
1 cup red lentils, rinsed 250 mL
3 cups sodium reduced vegetable broth 750 mL
2 cups water 500 mL
1/2 tsp grated lemon rind 2 mL
2 tbsp fresh lemon juice 30 mL
1/3 cup crumbled light feta cheese (optional) 75 mL

Instructions

Step 1
In a large pot, heat oil over medium-high heat and cook mushrooms, onion and carrot for about 5 minutes or until liquid evaporates from the mushrooms. Stir in parsley, oregano, thyme and hot pepper flakes and cook for 1 minute.

Step 2
Add lentils and stir to combine. Add broth and water; bring to the boil. Reduce heat, cover partially and cook stirring occasionally, for about 20 minutes or until lentils are soft and falling apart.

Step 3
Stir in lemon rind and juice. Ladle into bowls and sprinkle with feta cheese, if using.

Tips

Love mushrooms? Play around with the type of mushroom or use different types together. Try cremini, shiitake or oyster mushrooms. 
 
Not a big fan of mushrooms? Leave them out. Use two onions and two carrots in the recipe instead. 
 
Switch up your lentils. Just note that different types of lentils take different cooking times, so check the instructions. 

Nutrition & Notes

Nutrition Information
Valeur nutritive
per 1 serving
% Daily Value
% valeur quotidienne
Amount
Teneur
Calories / Calories 166
4%
Fat / Lipides 2 g
Saturated / saturés 0 g
+ Trans / trans
Cholesterol / Cholestérol 0 mg
11%
Sodium / Sodium 254 mg
9%
Carbohydrates / Glucides 28 g
25%
Fiber / Fibres 6 g
Sugars / Sucres 5 g
Protein Protéines 10 g
31%
Vitamin A / Vitamine A
17%
Vitamin C / Vitamine C
5%
Calcium / Calcium
34%
Iron / Fer
© All rights reserved. Health Canada and Heart and Stroke Foundation of Canada, 2014.  Reproduced with permission from the Minister of Health, 2014. Recipe was developed by Emily Richards, P.H. Ec.

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