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Filling Red Lentil Soup

March marks the beginning of (hopefully) spring for Canadians and Nutrition Month 2016. This Nutrition Month, the focus is on making small, sustainable changes one meal at a time with the goal of improved diet quality.


This soup is easy to make, budget friendly, and has been given rave reviews by vegetarians and meat-lovers alike. Whether the first diet change you would like to make is bringing lunch to work, increasing your vegetable intake, or consuming more meatless meals, this soup is the perfect way to kick off Nutrition Month 2016!

Recipe submitted by Monica Rodriguez, P.Dt

Makes: Approximately 8-10 servings



2 tbsp olive oil

2 tsp minced garlic

1 medium onion, finely chopped

1 medium potato, peeled and cut into 1/4 inch pieces

2 medium carrots, peeled and sliced into 1/4 inch pieces

2 celery stalks, trimmed and finely chopped


1 28-oz can of plum tomatoes with juice

2 cups dried red lentils

1/2 tsp dried thyme

1/2 tsp dried cumin

6 cups low sodium or no sodium vegetable broth



  • In a large soup pot, heat the oil over medium heat.

  • Saute garlic, onion, and potato for 5 to 7 minutes. Add carrots and celery and cook for another 2 to 3 minutes.

  • Add tomatoes and juice, lentils, thyme, cumin, and broth. Stir thoroughly. 

  • Bring to a boil, then reduce heat to low, cover, and simmer for 30 to 40 minutes or until the lentils are soft. 

  • For a chunky version, place half the soup in a blender or food processor. Process until pureed. Return pureed soup to the pot and and blend into remaining soup.

  • For a smooth, pureed version, puree the soup in batches in a blener or food processor or use an immersion blender.

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