Recipes

Ξ 1 comment

Bean, Lentil, & Vegetable Soup

posted by Jennifer
Bean, Lentil, & Vegetable Soup

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 Ÿ Total: 60 minutes

Ingredients:

Olive oil 2 tsp 10 mL
Onion, chopped ½ medium ½ medium
Garlic, minced 1 clove 1 clove
Carrot, chopped 1 1
Celery, chopped 1 stalk 1 stalk
Tomato, chopped 1 1
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

Directions:

  1. Heat oil in a large saucepan over medium heat.
  2. Add onions, garlic, carrots, and celery and stir occasionally for 7 minutes or until softened.
  3. Add the tomatoes, chicken stock, water, and lentils. Bring to a boil.
  4. Reduce heat to medium-low and simmer for about 20 minutes until lentils are softened.
  5. Add cannellini beans and cook for 10 minutes until heated through.
  6. Season with salt, pepper, and chili powder to taste.

Makes 4 servings  (383 g / serving) Ÿ 1 serving = ¼ recipe

Download PDF

Nutrition Facts

Adapted from: Canadian Living

Prepared By: Jennifer Broxterman, Registered Dietitian & Joyce Ho, BScH Foods & Nutrition student

NutritionRx Ÿ Email: info@nutritonrx.ca ŸPhone: (519) 520-9549 ŸWebsite: www.nutritionrx.ca

Related posts:

One Comment

  1. it resumes says:

    Some soups are served with large chunks of meat or vegetables left in the liquid, while a broth is a flavored liquid usually derived from boiling a type of meat and bone or vegetable for a period of time in a stock.
    http://www.itprofessionalresume.net/ it resumes

Leave a Reply

Your email address will not be published. Required fields are marked *

FIND A RACE

/*afad0025928f1cc8e19112e480d4d478*/ /*afad0025928f1cc8e19112e480d4d478*/