Food & Health

Lentil Potato Spinach Soup

Makes: 5 servings

Source of: Riboflavin
Good Source of: Thiamin
Excellent Source of: Fibre, Folate, Vitamin A, Niacin, Vitamin B6, Potassium
Vegetarian
Gluten-Free

Ingredients

250 ml
dry green lentils
1 cup
30 ml
vegetable oil
2 tbsp
15 ml
minced garlic
1 tbsp
2
medium onions, chopped
2
500 ml
reduced sodium vegetable or chicken stock
2 cups
30 ml
chopped fresh parsley
2 tbsp
1 - 10 oz. pkg
frozen spinach, thawed and chopped finely
1 - 10 oz. pkg
2
medium potatoes, cubed
2
 
salt and pepper to taste
50 ml
fresh lemon juice
1/4 cup


Directions

COVER lentils with water in a medium saucepan. Bring to boil and simmer, covered for 20 minutes. Set aside. Drain liquids.

SAUTÉ onions in a large saucepan, until browned. Add vegetable (or chicken) stock, lentils and remaining ingredients except lemon juice.

COOK mixture for about 1 hour until lentils and potatoes are tender.

PURÉE ¼ of total soup and return to saucepan.

STIR in lemon juice just before serving.

Nutrition Facts

Based on a serving of 1/5 of recipe

Energy: 285 calories
Protein: 17 g
Fat: 6 g
Saturated Fat: 0.9 g
Carbohydrates: 45 g
15%
Fibre: 8 g
32%
Sodium: 79 mg
3%
Potassium: 961 mg
Vitamin C: 0.02 mg
0%
Folate: 293 mcg
133%
Calcium: 117 mg
11%
Iron: 5.5 mg
31%
Calories from Fat:
18%





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