A hearty warming soup that’s perfect for the cold winter season. This recipe can easily be modified into a vegetarian/vegan alternative by substituting the chicken stock with vegetable stock. This soup can accommodate any can of beans you have in the cupboard and is a great source of protein, fibre, iron, and vitamins A and C.
Prep: 20 minutes Total: 60 minutes
|Olive oil||2 tsp||10 mL|
|Onion, chopped||½ medium||½ medium|
|Garlic, minced||1 clove||1 clove|
|Celery, chopped||1 stalk||1 stalk|
|Chicken stock||1 ¾ cups||425 mL|
|Water||½ cup||125 mL|
|Red lentils||¼ cup||60 mL|
|Cannellini beans, drained & rinsed||1 can||540 mL|
|Salt||⅛ tsp||½ mL|
|Pepper||¼ tsp||1 mL|
|Chili powder||½ tsp||2 mL|
- Heat oil in a large saucepan over medium heat.
- Add onions, garlic, carrots, and celery and stir occasionally for 7 minutes or until softened.
- Add the tomatoes, chicken stock, water, and lentils. Bring to a boil.
- Reduce heat to medium-low and simmer for about 20 minutes until lentils are softened.
- Add cannellini beans and cook for 10 minutes until heated through.
- Season with salt, pepper, and chili powder to taste.
Makes 4 servings (383 g / serving) 1 serving = ¼ recipe
Adapted from: Canadian Living
Prepared By: Jennifer Broxterman, Registered Dietitian & Joyce Ho, BScH Foods & Nutrition student
NutritionRx Email: email@example.com Phone: (519) 520-9549 Website: www.nutritionrx.ca