Luscious Lentil Soup
Hayley Stobbs, RNCP
The creamy addition of coconut milk enhances the sweet flavour of the beets, while the synergistic blend of ingredients provides a nutrient-dense bowl full of fibre, vitamins, and phytochemicals.
1 Tbsp (15 mL) extra-virgin coconut oil
2 cloves garlic, minced
1/2 cup (125 mL) celery, sliced
2 large carrots, sliced
4 cups (1 L) water
3/4 cup (180 mL) red split lentils
1 tsp each dried parsley, oregano, thyme, and dill
2 cups (500 mL) beets, peeled and sliced
2 Tbsp (30 mL) lemon juice
2 Tbsp (30 mL) apple cider vinegar
1/2 cup (125 mL) apple juice
1 medium tomato, diced
1/4 cup (60 mL) coconut milk
Pinch of cayenne, optional
Salt to taste
Heat oil in large stockpot. Add garlic, celery, and carrots. Saute for 5 minutes. Add 4 cups of water to pot and bring to a boil. Add rinsed red lentils, herbs, and beets. Stir, then simmer covered, for 30 minutes.
Add remaining ingredients; stir, and let the mixture heat for an additional 15 minutes, covered.
Serve with whole grain flat bread.
Serves 8.
Each 1 cup (250 mL) serving contains: 130 calories; 6 g protein; 4 g total fat (3 g sat. fat, 0 g trans fat); 20 g carbohydrates; 7 g fibre; 179 mg sodium
Source: "Soul Warming Winter Soups", alive #339, January 2011
