Spicy Lentil Soup

Prep Time N/A

Cook Time N/A

Serves N/A

Difficulty N/A

Ingredients

2 tsp (10 mL) olive oil
2 onions, chopped
3 cloves garlic, mince
2 tsp (10 mL) ground cumin
1/4 tsp (1 mL) cayenne pepper
2 tbsp (30 mL) all-purpose flour
7 cups (1.75 L) chicken or vegetable broth
1 1/2 cups (375 mL) dry red lentils, rinsed
2 tbsp (30 mL) tomato paste
1 can (354 mL) Carnation^® Fat Free Evaporated Skim Milk
salt and black pepper
chopped fresh cilantro (optional)

Carnation Fat Free Evaporated Skim Milk front

Fat Free Evaporated Skim Milk

Directions

Step 1:

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

Step 2:

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

Step 3:

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

Step 4:

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

Step 5:

Garnish with cilantro, if desired.

Tips

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.