Dairy Farmers of Canada

Red Lentil Soup

Our dietitians' favourite

This recipe has been developed as part of Nutrition Month.

  • Prep: 20 minutes
  • Cooking: 25 minutes
Yields 4 servings
Red Lentil Soup

Ingredients

  • 1 onion, chopped

    2 cloves garlic, finely chopped

    2 carrots, finely chopped

    45 mL (3 tbsp) butter

    5 mL (1 tsp) curry powder

    15 mL (1 tbsp) fresh ginger, grated

    1 L (4 cups) chicken broth, preferably no salt added

    37 mL (2½ tbsp) tomato paste, preferably no salt added

    250 mL (1 cup) red lentils

    500 mL (2 cups) milk

    Salt and pepper, to taste

    Canadian Parmesan Cheese, finely grated

Preparation

In a saucepan over medium-high heat, soften the onion, garlic and carrot in the butter. Add the curry powder and cook for 1 minute. Add the ginger, broth and tomato paste. Bring to a boil and add the lentils. Reduce heat, cover and simmer for 20 minutes. Add the milk and adjust the seasoning. Serve topped with cheese.

Tips

Milk is naturally nutritious and an excellent source of complete protein. In this recipe, milk perfectly complements the incomplete protein from lentils enhancing the overall nutritional value of this dish. 

Nutritional information

Per serving
Energy: 401 Calories
Protein: 22 g
Carbohydrate: 49 g
Fat: 14 g
Fibre: 8 g
Sodium: 369 mg

Top 5 Nutrients

Nutrient and % DV*
(% DV*)
Calcium: 22 % / 283 mg
Niacin: 50 %
Thiamin: 33 %
Vitamin A: 48 %
Vitamin B12: 43 %

Did you know?

* Note: The daily value (DV) is established by Health Canada and corresponds to the daily quantity recommended for each nutrient. The percentage of the daily value (% DV) indicates the proportion of the nutrient provided by a serving of the recipe, in comparison with the quantity recommended.