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Red Pepper and Red Lentil Soup
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Health promotion coordinator Dana Burtt recommends this delicious recipe to keep you warm on a cold night

Prep Time: 15 min.

Cook Time: 40 min.

Serves: 4 - 6 people

Ingredients:

  • 2 tbsp (30 mL) avocado oil 
  • 1 onion, diced 
  • 2 red peppers, chopped 
  • 4 cloves garlic, minced 
  • 3 sprigs fresh thyme leaves 
  • 1 tsp (5 mL) ground cumin 
  • 1/2 tsp (3 mL) ground coriander 
  • 1/2 tsp (3 mL) salt and freshly ground pepper (each) 
  • 1 carton (900 mL) no sodium vegetable broth 
  • 1 cup (250 mL) dried red lentils 
  • 1 can (19 oz/540 mL) diced tomatoes, with juices 
  • 1 tbsp (15 mL) apple cider vinegar or lemon juice 
  • 1 tbsp (15 mL) chopped fresh chives 

 

Directions:

  1. In large saucepan, heat oil over medium heat; cook onion and peppers, stirring often, for 10 minutes or until softened but not browned. Stir in garlic, thyme, cumin, coriander, salt and pepper; cook for 2 minutes.

 

  1. Add broth, lentils and diced tomatoes; bring to boil. Reduce heat and simmer for 25 minutes or until lentils are very tender; let cool for 10 minutes.

 

  1. Purée soup, in batches, using a blender until very smooth. Return to saucepan; cook over medium heat until heated through. Stir in vinegar. Sprinkle with chives.

 

Nutritional Information (per serving): 220 Calories, 5g Fat, 800mg Sodium, 33g Carbohydrate, 13g Fibre, 11g Protein



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