Nutrition Matters: Autumn Red Lentil Soup
Autumn Red Lentil Soup
1 cup (250 mL) red lentils, rinsed
¼ cup (50 mL) pot barley
5 cups (1.25 L) low-sodium beef broth
250 g (½ lb.) lean ground beef
½ cup (125 mL) chopped onion
2 carrots, chopped
2 celery stalks, chopped
1 cup (250 mL) corn, canned or frozen
2 cloves garlic, minced
1 can (796 mL/28 oz.) diced tomatoes with juice
½ tsp (2 mL) salt
½ tsp (2 mL) freshly ground black pepper
1 bay leaf
In a large stockpot, combine lentils, barley, and beef broth. Bring to a boil, reduce heat and simmer, covered, for 30 minutes.
In a non-stick skillet, sauté beef and onion over medium-high heat, until beef is no longer pink, or for about 5 minutes.
Add beef mixture to stockpot along with carrots, celery, corn, garlic, tomatoes, salt, pepper, and bay leaf; return to boil. Reduce heat and simmer, covered, for 20 to 30 minutes, or until vegetables are tender, stirring occasionally. Remove bay leaf before serving.
Makes 12, 1-cup (250 mL) servings
Nutritional breakdown per serving: 20 g carbohydrate, 12 g protein, 2 g total fat, 0 g saturated fat, 4 g fibre, 160 mg sodium, 140 calories
For those who are intimidated by the thought of cooking fish, here is a method of preparation for you! Use the centre-cut pieces of salmon rather than the tail, as these pieces are thicker and allow for the coating to be placed all around the fish. Serve the salmon with a grain-like brown rice and a green vegetable.