Ingredients

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

Directions

1.       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.

2.      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.

3.      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

Calories: 243

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