Hearty Lentil Orange Soup
Makes 6-8 servings
10mL (2 tsp) canola oil
1 onion, finely chopped
4 cloves garlic, minced
1 jalapeno pepper, seeded and minced
10 mL (2 tsp) chili powder
5 mL (1 tsp) ground cumin
500 mL (2 cups) red lentils
750 mL (3 cups) 100% pure Florida orange juice
875 mL (3 1/2 cups) sodium-reduced vegetable stock
75 mL (1/3 cup) low-fat plain yogurt
In a soup pot, heat oil over medium heat and cook onion, garlic, jalapeno, chili powder and cumin for 5 minutes or until softened. Add lentils and stir to coat well for 1 minute.
Add orange juice and 500 mL (2 cups) of the vegetable stock and bring to a boil. Cover and simmer for about 20 minutes or until lentils are tender. Stir in remaining stock and heat through.
Serve in shallow soup bowls with a dollop of yogurt.
Tip: For a smooth soup, puree the soup in batches in a blender and heat through.
Nutritional information per serving
250 mL (1 cup) per serving
Protein: 15 g
Total fat: 2 g
Saturated fat: 0 g
Cholesterol: 1 mg
Carbohydrate: 43 g
Fibre: 7 g
Sodium: 220 mg
Potassium: 760 mg