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Spicy Lentil Soup

Spicy Lentil Soup

Ingredients

2 tsp10 ml olive oil

2 onions, chopped

3 cloves garlic, mince

2 tsp10 ml ground cumin

1/4 tsp1 ml cayenne pepper

2 tbsp30 ml all-purpose flour

7 cups1.75 L chicken or vegetable broth

1-1/2 cups375 ml dry red lentils, rinsed

2 tbsp30 ml tomato paste

1 can354 mL Carnation® Fat Free Evaporated Skim Milk

Salt and black pepper

Chopped fresh cilantro (optional)

Directions

  1 Heat oil in large saucepan over medium-high heat. Cook onions and garlic about 2 minutes or until softened.

  2 Stir in cumin and cayenne; cook, stirring, for 1 minute. Stir in flour until combined. Stir in broth, lentils and tomato paste.

  3 Cover and bring to boil, stirring occasionally. Reduce heat; simmer 25 to 30 minutes or until lentils are tender.

  4 Gradually stir in evaporated milk, salt and pepper. Gently heat over medium-low until just heated through, taking care not to boil.

  5 Garnish with cilantro, if desired.

Tip(s)

To increase the heat level of this dish, add more cayenne pepper.


Lentils are full of protein and fibre and also low in fat. They are ideal for a balanced diet and highly recommended by dietitians.


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