Cumin-Spiced Lentil & Cauliflower Soup

  • Prep Time: 20 min
  • Total Time: 1 h 10 min
  • Serves: 4

Ingredients

  • 1 tbsp Pure 100% Olive Oil 15 mL
  • 1/3 cup finely diced onion 75 mL
  • 1/4 cup finely diced Celery Hearts 60 mL
  • 1/4 cup finely diced Carrots 60 mL
  • 2 cloves garlic, minced 0
  • 1 tsp ground cumin 5 mL
  • 1/2 tsp turmeric 2 mL
  • 1 carton Chicken Broth - 35% Less Sodium 900 mL
  • 1/2 cup dry green lentils, rinsed and drained 125 mL
  • 1/2 head Cauliflower, chopped into small pieces (1 cup) 250 mL
  • 2 lemon wedges 0
  • 1/4 cup plain fat-free yogourt, divided 60 mL
  • 1/4 cup finely chopped green onion, divided 60 mL
  • 1/4 tsp pepper 1 mL

Directions

  • Step 1

    Heat the olive oil in a large saucepan over medium heat. Add the onion, celery and carrots and cook until softened, 3 to 4 min. Stir in the garlic, cumin, turmeric and cook until fragrant, about 30 seconds. Stir in the broth and lentils. Cover and simmer until the lentils are tender, about 40 min.

  • Step 2

    Take soup off heat. Using a potato masher, break up about a third of the lentils. Stir in the cauliflower and simmer for about 8 min. or until tender.

  • Step 3

    Divide the soup into 4 bowls. Squeeze lemon juice on top and garnish with yogourt, green onion and pepper.

Tip

Purée this soup for a smoother texture. It can also be brightened with red lentils.

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Nutrition Facts

  • 1 cup/250 mL
  • Calories 170
  • Protein 11 g
  • Total fat 4.5 g
  • Sat fat 0.5 g
  • Carbohydrates 24 g
  • Fibre 6 g
  • Sodium 640 mg