I will be on Cityline February 16th demming this recipe:
This hearty family friendly soup has a mild kid friendly flavour; if you need some zip either add the red pepper flakes at serving time or a dash of your favourite hot sauce.
To make this a vegetarian main meal soup use vegetable broth instead of chicken.
3-4 cloves garlic, minced
4 cups (1 L) lower sodium chicken broth or vegetable broth – see footnote
1 medium onion, minced
2 large carrots, scrubbed well, diced
2 stalks celery, diced (I like to use the ends of the celery)
¼ cup (60 mL) red lentils, rinsed
1 – 398 mL can soybeans, drained and rinsed well
1 tsp (5 mL) dried basil or any herb you like
¼- ½ tsp (1-2 mL) red pepper flakes, optional
4 cups (1 mL) chopped leafy greens (spinach, kale, Swiss chard); wash well to get rid on any grit. If you are using kale or Swiss chard remove the leaves from the stalk. Discard stalk it tends to be bitter.
¼ cup (60 mL) finely chopped fresh parsley, optional
2 tbsp (30 mL) grated parmesan cheese
1. Mince garlic and set aside.
2. Pour the chicken or vegetable broth into a medium/large saucepan. Add the onion, carrots and celery to the stock. Bring to the boil.
3. Add the lentils and garlic. Bring back to boil, stir, cover, and reduce heat to simmer and cook for 10 minutes.
4. Add 1 cup (250 mL) extra veggies if desired. I used zucchini from the green bin on the show; you could use diced winter squash, diced cauliflower, or green peas – not diced!
5. Bring it back to the boil, reduce heat to simmer, cover and cook for 5 minutes or until the veggies are cooked to your personal taste.
6. Add soybeans, stir in well, add leafy greens and any herbs or seasonings you decided on.
7. Stir until the greens are wilted. If the soup is too thick for you, add more broth.
8. Ladle into soup bowls and sprinkle with parsley if using and cheese.
9. Serve with 100% whole grain crackers or bread.
Makes – approx. 6 cups (1.5L) depending on the veggies you used
Serves – 4 – 1 ½ cups (375 mL) per serving
Nutrient breakdown per serving (based on 150 mg sodium per 1 cup chicken broth and includes cheese)
263 calories, 8.6 g total fat, 1.6 g sat fat, 0 g trans fat, 306 mg sodium, 31 g carbs, 9.75 g fibre, 20 g protein (using soybeans)