Satisfying Red Lentil and Mushroom Soup

This flavourful soup is perfect for those rainy days. The best part is it does double duty: save leftovers for tomorrow’s lunch, or make a double batch and freeze for a busy day.

Prep Time: 15 minutes
Cook Time: 30 minutes

  • 10 mL (2 tsp) extra virgin olive oil
  • 1 pkg (227 g/8 oz) mushrooms, chopped
  • 1 onion, chopped
  • 1 carrot, chopped
  • 60 mL (1/4 cup) chopped fresh parsley
  • 15 mL (1 tbsp) dried oregano leaves
  • 10 mL (2 tsp) dried thyme leaves
  • 1 mL (1/4 tsp) hot pepper flakes
  • 250 mL (1 cup) red lentils, rinsed
  • 750 mL (3 cups) sodium reduced vegetable broth
  • 500 mL (2 cups) water
  • 2 mL (1/2 tsp) grated lemon rind
  • 30 mL (2 tbsp) fresh lemon juice
  • 75 mL (1/3 cup) crumbled light feta cheese (optional)
  1. In a large pot, heat oil over medium-high heat and cook mushrooms, onion and carrot for about 5 minutes or until liquid evaporates from the mushrooms. Stir in parsley, oregano, thyme and hot pepper flakes and cook for 1 minute.
  2. Add lentils and stir to combine. Add broth and water; bring to the boil. Reduce heat, cover partially and cook stirring occasionally, for about 20 minutes or until lentils are soft and falling apart.
  3. Stir in lemon rind and juice. Ladle into bowls and sprinkle with feta cheese, if using.

Makes 6 servings.

Tips:

  • Love mushrooms? Play around with the type of mushroom or use different types together. Try cremini, shiitake or oyster mushrooms.
  • Not a big fan of mushrooms? Leave them out. Use two onions and two carrots in the recipe instead.
  • Switch up your lentils. Just note that different types of lentils take different  cooking times, so check the instructions.

Recipe developed by Emily Richards, P.H. Ec. for Health Canada and the Heart and Stroke Foundation.

Nutrients per serving
Nutrient Amount % Daily Value
Calories 166
Fat 2 g 7%
Saturated fat 1 g 4%
+ Trans 0 g
Cholesterol 0 mg
Sodium 254 mg 6%
Carbohydrate 28 g 7%
Fibre 6 g 24%
Sugars 5 g
Protein 10 g
Vitamin A 31%
Vitamin C 17%
Calcium 5%
Iron 34%

 

Date modified: 2014-03-04

Information Source: Government of Canada

Image result for government of canada logo

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s