UnlockFood.ca
Français

Carrot Lentil Soup

4 servings

Preparation Time: 10 min
Cooking Time: 25 min

Red lentils are quick-cooking and turn a sunny yellow colour when cooked, making this main-course soup a cheery way to perk up your lunch. The milk adds a lovely texture and makes it even more satisfying.

Ingredients

2 tsp butter 10 mL
2  large carrots diced 2 
1  onion finely chopped 1 
1  clove garlic minced 1 
3/4 tsp salt 3 mL
1/4 tsp dried rosemary or thyme crushed 1 mL
1 cup dried lentils rinsed and drained 250 mL
3 cups water 750 mL
1 tbsp all-purpose flour 15 mL
2 cups milk 500 mL
2 tbsp freshly squeezed lemon juice or wine vinegar 30 mL
  Pepper  
2 tbsp thinly sliced fresh basil and green onions 30 mL
For the freshest flavour, add the basil and green onions just before reheating or serving.

Instructions

Step 1
In a pot, melt butter over medium heat. Sauté carrots, onion, garlic, salt and rosemary for about 5 min or until onion is softened.

Step 2
Stir in lentils and water; cover and bring to a boil. Reduce heat to medium-low and boil gently, covered, for 15 min or until lentils and carrots are soft.

Step 3
Whisk flour into milk and gradually stir into pot; increase heat to medium. Simmer, stirring, for about 3 min, until slightly thickened (do not let boil).

Step 4
Stir in lemon juice and season to taste with pepper. Ladle into bowls and serve sprinkled with basil and green onions.

Tips

This is a perfect soup to make ahead; refrigerate for up to 2 days then reheat to pack in a thermos or heat at work or school. 

Nutrition & Notes

Nutrition Information
Valeur nutritive
1/4 recipe
% Daily Value
% valeur quotidienne
Amount
Teneur
Calories / Calories 270 kcal
Fat / Lipides 4 g
Saturated / saturés
+ Trans / trans
Cholesterol / Cholestérol
Sodium / Sodium 432 mg
Carbohydrates / Glucides 43 g
Fiber / Fibres 6.8 g
Sugars / Sucres
Protein Protéines 17 g
Vitamin A / Vitamine A
Vitamin C / Vitamine C
18%
Calcium / Calcium
Iron / Fer
Recipe provided by Dairy Farmers of Canada.

Frozen Tropical Vacation Pops

Honeydew, Apple and Avocado Smoothie