Spicy Lentil Soup Recipe

by Registered Dietitian, Andrea Holwegner | Sep 11, 2017

Slow Cooker Comfort Foods – Spicy Lentil Soup Recipe

Sponsored recipe from The Peanut Bureau

 

 

Warm up on a cold day with a hearty bowl of spicy vegetarian soup. Serve with a side of bread and a simple green salad for a well-balanced meal. More great recipes can be found at www.peanutbureau.ca

• Prep time: 15 minutes
• Slow cooker time: 4 to 8 hours
• Cooking time: 5 minutes
• Makes 8 servings (9 cups/2.25L)

Ingredients:

• 1 tbsp oil, preferably peanut
• 1 large carrot, finely chopped
• 1 stalk celery, finely chopped
• 1 small onion, finely chopped
• 1/2 tsp salt
• 3 cloves garlic, minced
• 1 tsp each of ground cumin, turmeric, and smoked paprika
• 1/2 tsp hot chili flakes
• 1 1/2 cups dried red lentils, rinsed and picked over
• 1 small potato, peeled and diced
• 1/3 cup peanut butter
• 1/2 cup chopped fresh parsley
• 2 (900ml) cartons of chicken or vegetable broth, preferably low sodium (about 8 cups)
• 2 tbsp lemon juice

Directions:

1. Heat oil in large frying pan over medium heat. Add carrots, celery, onion and salt. Cook, stirring occasionally, until vegetables are tender, about 5 minutes. Add garlic, cumin, turmeric, paprika and chili flakes. Cook just until garlic is tender, about 30 seconds. Turn into slow cooker
2. Add lentils, potato, peanut butter and parsley. Stir, add broth. Cover slow cooker. Cook on high for 4 hours or low for 8 hours. Add lemon juice, and season with additional salt and chili flakes to taste.

• Calories – 270
• Fat – 9 g
• Protein – 17 g
• Carbohydrate – 33 g
• Fibre – 10 g
• Sugar – 4 g
• Sodium – 270 mg