Cairo Lentil Soup
Our dietitians' favouriteThis is the Cairo Lentil Soup recipe.
- Prep: 20 min
- Cooking: 50 min
Ingredients
- 1 tbsp (15 mL) butter
- 1 sliced onion
- 2 finely chopped garlic cloves
- 2 diced tomatoes
- 2 tbsp (30 mL) grated fresh ginger
- 2 tsp (10 mL) ground cumin
- 2 tsp (10 mL) ground coriander
- 1 cup (250 mL) dry red lentils
- 3 cups (750 mL) vegetable broth or chicken broth
- 1 cup (250 mL) Milk
- 1 cup (250 mL) tomato juice
- Juice of 1 lemon
- A pinch of Cayenne pepper
- Salt and pepper to taste
- Chopped fresh coriander
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Preparation
In large saucepan, sauté onion, garlic and tomatoes in butter for 6 minutes, stirring occasionally. Add ginger, cumin and coriander. Cook for another 4 minutes while stirring.
Stir in lentils, broth, milk, tomato juice and lemon juice. Bring to boil, reduce heat, cover and simmer for 40 minutes, or until lentils are tender. Season to taste with salt and pepper. Add a pinch of Cayenne pepper. Remove from heat and cool for 10 minutes.
In food processor, purée soup mixture. Heat soup in saucepan and serve immediately in individual bowls and garnish with fresh coriander.
Tips
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Nutritional information
Per serving| Energy: | 292 Calories |
| Protein: | 19 g |
| Carbohydrate: | 44 g |
| Fat: | 6 g |
| Fibre: | 7.3 g |
| Sodium: | 294 mg |
Top 5 Nutrients
| (% DV*) | |
|---|---|
| Calcium: | 13 % / 139 mg |
| Folate: | 59 % |
| Vitamin C: | 47 % |
| Iron: | 39 % |
| Zinc: | 30 % |
