Vegetable Lentil Soup

There’s nothing more satisfying than a bowl of soup packed with the goodness of seasonal Ontario vegetables. This soup freezes well for up to 2 months, so make a batch and divide into separate containers.

Preparation Time:

Cooking Time:

Servings: 10

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Ingredients

  • 2 tbsp (25 mL) each unsalted butter and olive oil
  • 2 cups (500 mL) diced Ontario Onions
  • 2 cups (500 mL) diced Ontario Carrots
  • 2 cups (500 mL) cubed 1-inch (2.5 cm) Ontario Celeriac (Celery Root)
  • 2 cloves Ontario Garlic, finely chopped
  • 1/2 cup (125 mL) chopped fresh Ontario Flat Leaf Parsley
  • 1 tsp (5 mL) each dried oregano leaves, salt and pepper
  • 2 cups (500 mL) brown lentils, rinsed
  • 1 can (540 mL) diced tomatoes, with liquid
  • 8 cups (2 L) vegetable or beef broth

Instructions

In large pot, over medium-high heat, add butter, oil, onions, carrots, celeriac and garlic, stirring occasionally, until tender, 5 to 7 minutes. Add parsley, oregano, salt and pepper; cook for 3 minutes. Stir in lentils, tomatoes and broth; bring to boil. Reduce heat and simmer 10 minutes, stirring occasionally. Add 2 cups (500 mL) water, cover and simmer for 20 to 25 minutes or until lentils are tender. Pour 1/3 of soup into blender or use hand blender to purée until smooth. Return to pot; stir until combined. Ladle into bowls.

Tip: As lentils absorb liquid; the soup becomes thicker after sitting in the fridge. Add water, 1/2 cup (125 mL) at a time, to thin soup.

Nutritional information

1 Serving

  • PROTEIN: 12 grams
  • FAT: 6 grams
  • CARBOHYDRATE: 35 grams
  • CALORIES: 240
  • FIBRE: 6 grams  
  • SODIUM: 920 mg