Soup Recipes

LENTIL SOUP

Lentils combine with Greek herbs (oregano and mint) for a delicious soup the whole family will enjoy. Serve with pita or flat bread.

INGREDIENTS
1 Tbsp (15mL) olive oil
6 cloves garlic, minced
1/2 cup (75g) celery, chopped
1 cup (150g) carrots, finely chopped
1 1/2 cups (270g) onion, chopped
8 cups (2L) water
3 cups (720mL) beef broth, (canned or made with bouillion)
2 cups (510g) lentils, uncooked, rinsed and drained
14 1/2 ounces (410g) tomatoes, stewed, chopped (one 14.5-ounce can)
1/2 tsp (1g) oregano
1/2 tsp (1g) dried mint leaves, (optional)
1/2 tsp (3g) salt
1/2 tsp (2g) black pepper, freshly ground
10 ounces (285g) frozen spinach, chopped, thawed

1. In a large soup pot, heat olive oil and sauté garlic, celery, carrots and onions for about 5 minutes, until softened. Add water, broth and lentils. Bring to a boil over high heat.

2. Reduce the heat to low, cover and simmer 45 minutes until lentils are tender, stirring occasionally.

3. Add chopped tomatoes and juice along with the seasonings (oregano, mint, salt, and pepper). Add spinach and simmer uncovered for another 15–20 minutes.

NUTRITION FACTS
Calories: 246
Total Fat: 2g
% Calories from fat: 8%
Protein: 20g
Carbohydrate: 39g
Cholesterol: 0mg
Sodium: 678mg