Gouda & Lentil Soup

Our dietitians' favourite

A rich, thick and hearty soup not only feeds the body, it warms the soul. While it looks and tastes like it took hours to make, it's ready in minutes!

  • Prep: 10 min
  • Cooking: 15 min - 20 min
Yields 6 servings
gouda lentil soup

Ingredients

  • 1 tbsp (15 mL) butter
  • 1 cup (250 mL) chopped onion
  • 1 cup (250 mL) thinly sliced celery or baby spinach
  • 4 cups (1 L) peeled, diced sweet potato (about 2)
  • 1/2 tsp (2 mL) ground cumin
  • 4 cups (1 L) reduced-sodium chicken broth
  • 1 can (19 oz/ 540 mL) lentils rinsed and drained
  • 1 cup (250 mL) shredded Canadian Gouda
  • Salt and pepper to taste
  • 1/2 cup (125 mL) grape tomatoes quartered

Preparation

In a pot, melt butter over medium-high heat. Add onions and celery and saute for 3 minutes or until softened. Stir in sweet potatoes and cumin and sauté for 2 minutes. Add broth and bring to a boil. Reduce heat and simmer, covered, for 10 to 12 minutes or until potatoes are tender.

In a blender or with an immersion blender, puree soup until smooth. Return to pot if using a blender. Stir in lentils; cook on medium heat for 2 minutes or until heated through. Remove from heat and stir in half of the Gouda (and all of the spinach leaves if you chose not to use celery). Season to taste with salt and pepper.

Ladle soup into bowls and sprinkle each serving with remaining Gouda and tomatoes.

Tips

For a packed lunch, place the Gouda and tomatoes in a container. At lunchtime, kids can have the hot soup from the thermal cup and pile the shredded cheese and tomatoes on top. Tasty Canadian Edam is an original and flavourful alternative to Gouda.

Another tasty option is to prepare a Gouda & Lentil Salad. Combine diced Canadian Gouda, canned lentils, corn, grape tomatoes and green onion. Dress with lemon juice, olive oil, minced garlic, oregano and season to taste with salt and pepper. Serve over a bed of mixed greens. Sooo Gouda for you!

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Nutrition

Nutritional Information

per serving
Energy: 280 Calories
Protein: 16 g
Carbohydrate: 37 g
Fat: 8 g
Fibre: 8.9 g
Sodium: 284 mg

Top 5 Nutrients

 
(% DV*)
Calcium: 17 % / 191 mg
Folate: 72 %
Vitamin A: 70 %
Phosphorus: 30 %
Iron: 26 %