Mildly exotic with curry, this nourishing soup is brimming with healthful things such as fibre. You can also follow our variation below to cook it in the slow-cooker, a favourite method for Alecia Watson of Penticton, B.C. She says that when she fills the slow-cooker up with all the goodies that go into a homemade soup before she leaves for shift work, she knows there will be a potful of love — and soup, too — to feed her family.
- Portion size 16 servings
- Credits : © CanadianLiving.com
Ingredients
Method
In large saucepan or Dutch oven, heat oil over medium heat; cook onions, garlic, ginger and curry paste, stirring occasionally, for 5 minutes or until softened.
Add tomatoes, breaking up with spoon. Add vegetable stock, water and lentils; bring to boil. Reduce heat to medium-low; simmer for about 20 minutes or until lentils are softened.
Add chickpeas, red kidney beans and black beans; cook for 15 minutes or until heated through. (Make-ahead: Let cool for 30 minutes; refrigerate in shallow airtight containers for up to 2 days or freeze for up to 2 weeks. Reheat to continue.)
Stir in coriander, lemon juice, salt and pepper.
Nutritional facts <b>Per serving:</b> about
- Sodium 922 mg
- Protein 14 g
- Calories 246.0
- Total fat 4 g
- Cholesterol 0 mg
- Saturated fat trace
- Total carbohydrate 41 g
%RDI
- Iron 26.0
- Folate 80.0
- Calcium 6.0
- Vitamin A 5.0
- Vitamin C 18.0
