Recipes Courtesy of our Registered Dietitian
Red Lentil Soup with Turmeric
A new year often evokes the desire to make changes in our life. Expanding the variety of food we eat is one way to make a healthy change. Lentils are a "pulse", which are the edible seeds of legumes. Adding lentils to our diet is an inexpensive way to boost up your meal with protein, fibre, iron, folate, and potassium. This soup is thick, flavourful, and packed with nutrients, so whether you eat lentils regularly or whether you are about to try something new, this soup will hit the spot. This is also a nice way to eat local - many pulses are grown right here in Alberta!
To round this out for a meal, serve soup garnished with crumbled feta or grated cheddar cheese, a toasted whole-grain bun, and side of crunchy carrot sticks or sliced bell peppers.
Total time about 1 hour / serves 4-6
1 ¼ cup dry red lentils
1 tablespoon olive oil
1 small red onion, chopped
1 teaspoon salt
2 celery stalks, chopped
2 carrots, chopped
3 garlic cloves, chopped
¼ teaspoon red chile flakes
1 teaspoon ground cumin
¼ teaspoon ground cinnamon
¼ teaspoon ground nutmeg
1¼ teaspoons turmeric
1 - 398ml can diced tomatoes, in juice (unsalted preferred)
4 cups water
3 cups chopped or torn kale or spinach leaves
juice of 1 lemon (about 2-4 tablespoons)
black pepper to taste
- Rinse lentils in a colander using cold water. Set aside.
- Heat olive oil in a soup pot over medium-high heat. Add the onion and half of the salt; sauté until translucent. Add the celery, carrots, garlic, chiles, remaining salt, and all the spices; stir well and cook until vegetables are just tender.
- Add in the tomatoes with their juice, lentils and water. Cook, stirring occasionally, until lentils are cooked through and falling apart, about 15-30 minutes.
- Stir in the kale or spinach, cook a few minutes until just wilted. Add lemon juice and black pepper to taste. Add more water to thin if desired. The soup can be pureed if you wish or left as is.