This lentil soup is jammed packed with heart healthy goodness. Lentils are extremely high in disease lowering antioxidants. Factor in the garlic and onions plus the tomatoes and beta carotene rich apricots, and then throw in the power of turmeric to reduce your chances of developing Alzheimer’s, and you have a bowl of soup that is a powerhouse. If you forget where the remote is tonight, have another bowl.
4 cloves garlic – yes, you read it correctly – its 4!, minced and set aside to oxidize
1 tsp (5 mL) cracked black pepper
1 tsp (5 mL) turmeric
1 tsp (5 mL) ground cumin
1 tsp (5 mL) cinnamon
¼ tsp (1 mL) ground allspice
1 cup (250 mL) dry red lentils, rinsed and drained
2 tbsp (30 mL) canola oil
2 onions, diced
1 tsp (5 mL) fresh grated ginger
1 cup (250 mL) chopped celery, approx. 3 stalks
One – 28 fl oz (796 mL) can no salt added diced tomatoes
4 cups (1 L) no salt added chicken of vegetable broth
1 cup (250 mL) cold water
8 dried apricots, coarsely chopped – or snipped with kitchen shears
1 tsp (5 mL) iodized salt – aka table salt
- Mix together cracked black pepper, turmeric, cumin, cinnamon, and allspice in a small bowl and set aside.
- Heat a large pot over medium heat. Add oil, onions and celery. Sauté for 5 minutes or until golden brown.
- Add garlic, ginger, and the spice mixture. Sauté for 1 minute.
- Add tomatoes, broth, water, rinsed lentils, apricots and salt.
- Bring to the boil, cover, reduce heat to simmer and cook for 35-40 minutes stirring occasionally. Serve. Can be made up to two days in advance and stored in the fridge.
Makes 8 cups Each serving is equal to 2 cups (500 mL)
Per 2 cup (500 mL) Serving: 336 Calories, 8.6 g Total Fat, 0.8 g Saturated Fat, 0.2 Trans Fat, 435 mg Sodium, 49.3 g Carbohydrate, 8.6 g Fibre, 11 g Sugars, 16.4 g Protein
Recipe is from: Homegrown Celebrating the Canadian foods we grow, raise and produce. (Whitecap 2015)