Preparation: 10 min Cook: 30 min
This savoury soup is a perfect dish for the cold winter weather and is good for your heart. It’s low in fat and contains soluble fibre, which can help to lower LDL cholesterol.
You will need:
| 2 tsp |
olive oil |
10 ml |
| 2 |
onions, chopped |
2 |
| 3 |
cloves garlic, minced |
3 |
| 2 tsp |
ground cumin |
10 ml |
| 1/4 tsp |
cayenne pepper |
1 ml |
| 2 tbsp |
all-purpose flour |
30 ml |
| 7 cups |
chicken or vegetable broth |
1.75 L |
| 1 1/2 cups |
dry red lentils, rinsed |
375 ml |
| 2 tbsp |
tomato paste |
30 ml |
| 1 |
can (370 ml) fat free evaporated milk |
1 |
| pinch |
Salt and black pepper |
pinch |
| |
Chopped fresh cilantro (optional) |
|
Tools required:
Large saucepan
Step 1:
Heat oil in large saucepan over medium-high heat. Cook onions and garlic about 2 minutes or until softened. Stir in cumin and cayenne; cook, stirring, for 1 minute. Stir in flour until combined.
Step 2:
Stir in broth, lentils and tomato paste. Cover and bring to boil, stirring occasionally. Reduce heat; simmer 25 to 30 minutes or until lentils are tender.
Step 3:
Gradually stir in evaporated milk, salt and pepper. Gently heat over medium-low until just heated through, taking care not to boil. Garnish with cilantro, if desired.
Makes 8 servings
Nutrients per serving: about 240 Calories, 19 g Protein, 3 g Fat, 34 g Carbohydrate, 165 mg Calcium (15% Daily Value for calcium), 4.5 g Fibre (18% Daily Value for fibre)
Nestlé Kitchens Tip: To create the perfect meal pair this delicious soup with your favourite STOUFFER'S or LEAN CUISINE entrée.
