Food & Health

Thick and Hearty Red Lentil Soup

Serving Size: 2 cups
Makes: 8 servings (2 cups/serving)

Source of: Vitamin D and C, Calcium
Good Source of: Riboflavin, Vitamin A
Excellent Source of: Fiber, Thiamin, Niacin, Vitamin B6 and B12, Folate, Iron, Potassium, Zinc

Ingredients

500 ml
dried whole red lentils
2 cups
75 ml
pot barley
1/3 cup
2.5 L
reduced sodium beef broth
10 cups
1
large onion, chopped
1
2
large carrots, chopped
2
2
large stalks celery, chopped
2
2
cloves garlic, diced
2
450 g
lean ground beef
1 lb
1- 798 ml can
diced tomatoes
1-28 fl.oz can
2 ml
salt
1/2 tsp
1 ml
pepper
1/4 tsp
pinch
cayenne pepper
pinch
1
bay leaf, cracked
1


Directions

COMBINE lentils, barley and beef broth in large stock pot or Dutch oven.

BRING mixture to a boil, then reduce heat and simmer ingredients for 30 minutes.

MEANWHILE, prepare vegetables.

PLACE ground beef into large frying pan and place over medium heat. Cook until juices run clear.

ADD beef and vegetables, along with remaining ingredients, to the stock pot. Further break up tomatoes with wooden spoon.

BRING mixture to a boil and simmer, stirring occasionally, for 20 to 30 minutes, or until vegetables are tender and soup has thickened.

Nutrition Facts

Based on a serving of 2 cups

Energy: 416.35 calories
Protein: 36.65 g
Fat: 8.5 g
Saturated Fat: 3 g
Cholesterol: 50.6 mg
Carbohydrates: 50.7 g
17%
Fibre: 9.2 g
37%
Sodium: 1091.7 mg
45%
Potassium: 1283.5 mg
Vitamin C: 14.7 mg
25%
Folate: 147.3 mcg
67%
Calcium: 114 mg
10%
Iron: 8.2 mg
46%
Calories from Fat:
18.37%





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