Prep Time: 10 minutes | Cook Time: 25 minutes | Total Time: 35 minutes |*Servings: 8
Lentils are uniquely packed with fibre and complex carbohydrates, making them an excellent option for glycemic control and for reducing inflammation. With rising food prices, lentils are an affordable source of plant-based protein, iron, potassium, polyphenols and prebiotics. They are also lower in fat and less allergenic than other legumes like soybeans and peanuts. Canada is the world's largest producer of lentils – another reason to include more lentils in your meals and snacks.
This hearty soup is paired with vitamin A-rich sweet potatoes and carrots, enhancing the antioxidant and anti-inflammatory effects. Do you have an Instant Pot? Save time and cook this hearty meal in just 15 minutes. Don’t worry, we also have an option for preparing this delicious soup on the stove.
Nutritional information (per serving*): Calories: 210; Protein (10g); Total Fat (4g); Saturated Fat (1g); Unsaturated Fat (1g); Carbohydrates (35g); Fibre (10g); Sodium (259mg)
Ingredients
- 2 tbsp extra virgin olive oil
- 1 medium onion (white, yellow, red), chopped
- 1 tbsp minced garlic
- 1 cup shredded carrots
- 2 celery stalks, ends removed and diced
- 2 tsp sweet paprika
- 1 tsp cayenne pepper
- 1 tsp turmeric powder
- Salt and pepper to taste
- 2 bay leaves, dried
- 1 small sweet potato, diced
- 1 medium potato (red, white, yellow), diced
- 1 ½ cup dried brown lentils, rinsed
- 5 cups low-sodium vegetable stock
- 1 cup tomatoes, diced (or canned crushed tomatoes)
- 1 lemon, juiced (optional)
- Fresh cilantro (optional)
Instructions
Instant Pot option:
Step 1
Press the Sauté button; add olive oil and sauté onion and garlic until softened and starting to turn brown, about 5 minutes.
Step 2
Add carrots, celery, paprika, cayenne pepper, turmeric, salt, pepper and bay leaves. Sauté until softened, about 5 minutes.
Step 3
Add the lentils and potatoes and stir to coat them with spices. Add the stock and tomatoes. Seal the Instant Pot.
Step 4
Press the Cancel button and then the Manual or Pressure Cook button. Adjust time to 15 minutes.
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Step 5
When the timer beeps, use natural release for 10 minutes. Then quick release any remaining pressure until the float valve drops. Unlock lid.
Step 6
Serve warm. Add a squeeze of lemon juice and garnish with fresh cilantro.
Cooking on the stove:
Step 1
Heat olive oil in a large pot over medium heat. Add onion and garlic and sauté for 4-5 minutes or until the onion turns a light brown.
Step 2
Add carrots, celery, paprika, cayenne pepper, turmeric, salt, pepper and bay leaves. Sauté until softened, about 5 minutes.
Step 3
Add the lentils and potatoes and stir to coat them with spices. Add the stock and tomatoes.
Step 4
Increase heat and bring to boil. Scoop any residue off the surface and discard (and repeat during cooking if required). Place lid on and turn the heat down to medium-low. Let simmer for 35-40 minutes or until lentils are soft.
Step 5
Remove bay leaves. Serve warm. Add a squeeze of lemon juice and garnish with fresh cilantro.
Extra tips:
- Serve with warm whole grain bread drizzled with extra virgin olive oil.
- You can also use red, yellow or green lentils. Cooking times may vary.
- Raw sweet potatoes can be difficult to cut when your hands hurt. Place potato in a microwave-safe bowl with ¼ cup of water and microwave for 2-3 minutes.
- Divide the soup into individual portions. Store in the fridge for up to 4 days or 2 to 3 months in the freezer. Remember to label your containers with the type of meal and preparation date.