Here is another great soup recipe that may add some variety in comparison to your typical soups.
Ingredients:
- 10 mL (2 tsp) extra virgin olive oil
- 1 package (227 g/8 oz) mushrooms, chopped
- 1 onion, chopped
- 1 carrot, chopped
- 60 mL (¼ cup) chopped fresh parsley
- 15 mL (1 tbsp) dried oregano leaves
- 10 mL (2 tsp) dried thyme leaves
- 1 mL (¼ tsp) hot pepper flakes
- 250 mL (1 cup) red lentils, rinsed
- 750 mL (3 cups) sodium reduced vegetable broth
- 500 mL (2 cups) water
- 2 mL (½ tsp) grated lemon rind
- 30 mL (2 tbsp) fresh lemon juice
- 75 mL (⅓ cup) crumbled light feta cheese (optional)
- 60 mL (¼ cup) each chopped fresh basil and parsley or mint
Directions:
- In a large pot, heat oil over medium-high heat and cook mushrooms, onion and carrot for about 5 minutes or until liquid evaporates from the mushrooms. Stir in parsley, oregano, thyme and hot pepper flakes and cook for 1 minute.
- Add lentils and stir to combine. Add broth and water; bring to the boil. Reduce heat, cover partially and cook stirring occasionally, for about 20 minutes or until lentils are soft and falling apart.
- Stir in lemon rind and juice. Ladle into bowls and sprinkle with feta cheese, if using.
Tips:
- Love mushrooms? Play around with the type of mushroom or use different types together. Try cremini, shiitake, or oyster mushrooms.
- Not a big fan of mushrooms? Leave them out. Use two onions and two carrots in the recipe instead.
- Switch up your lentils. Just note that different types of lentils take different cooking times, so check the instructions.
- Try using less of the ingredients that are high in added sodium, sugars, or saturated fat. Adding salt or sugars directly to your recipe? Remember, a little often goes a long way.
For more recipes that follow Canada’s Food Guide, check out Health Canada’s recommendations: Canada’s Food Guide Recipes.
