Carrot Lentil Soup

Our dietitians' favourite

Red lentils are quick-cooking and turn a sunny yellow colour when cooked, making this main-course soup a cheery way to perk up your lunch. The milk adds a lovely texture and makes it even more satisfying.

  • Prep: 10 min
  • Cooking: 25 min
Yields 4 servings
carrot lentil soup

Ingredients

  • 2 tsp (10 mL) butter
  • 2 large carrots diced
  • 1 onion finely chopped
  • 1 clove garlic minced
  • 3/4 tsp (3 mL) salt
  • 1/4 tsp (1 mL) dried rosemary or thyme crushed
  • 1 cup (250 mL) dried red lentils rinsed and drained
  • 3 cups (750 mL) water
  • 1 tbsp (15 mL) all-purpose flour
  • 2 cups (500 mL) milk
  • 2 tbsp (30 mL) freshly squeezed lemon juice or wine vinegar
  • Pepper
  • 2 tbsp (30 mL) thinly sliced fresh basil and green onions

Preparation

In a pot, melt butter over medium heat. Sauté carrots, onion, garlic, salt and rosemary for about 5 min or until onion is softened. Stir in lentils and water; cover and bring to a boil. Reduce heat to medium-low and boil gently, covered, for 15 min or until lentils and carrots are soft.

Whisk flour into milk and gradually stir into pot; increase heat to medium. Simmer, stirring, for about 3 min, until slightly thickened (do not let boil). Stir in lemon juice and season to taste with pepper. Ladle into bowls and serve sprinkled with basil and green onions.

Tips

This is a perfect soup to make ahead; refrigerate for up to 2 days then reheat to pack in a thermos or heat at work or school. For the freshest flavour, add the basil and green onions just before reheating or serving.

Learn more about

Nutrition

Nutritional Information

per serving
Energy: 270 Calories
Protein: 17 g
Carbohydrate: 43 g
Fat: 4 g
Fibre: 6.8 g
Sodium: 432 mg

Top 5 Nutrients

 
(% DV*)
Calcium: 18 % / 196 mg
Folate: 55 %
Vitamin A: 39 %
Vitamin D: 30 %
Vitamin B12: 29 %