Hearty Lentil Orange Soup
The orange juice in this soup lightens up the robust taste of lentils
Recipe provided courtesy of the Florida Department of Citrus.
Hearty Lentil Orange Soup
Hearty Lentil Orange Soup
| Servings |
| 6-8servings |
| Servings |
| 6-8servings |
Ingredients
- 2 tsp canola oil
- 1 onion finely chopped
- 4 cloves garlic minced
- 1 jalapeño pepper seeded and minced
- 2 tsp chili powder
- 1 tsp ground cumin
- 2 cups red lentils
- 3 cups 100% pure Florida orange juice
- 3 1/2 cups sodium-reduced vegetable stock
- 1/3 cup low-fat plain yogurt
Servings: servings
Units:
Ingredients
Servings: servings Units: |
Instructions
- In a soup pot, heat oil over medium heat and cook onion, garlic, jalapeno, chili powder and cumin for 5 minutes or until softened. Add lentils and stir to coat well for 1 minute.
- Add orange juice and 500 ml (2 cups) of the vegetable stock and bring to a boil. Cover and simmer for about 20 minutes or until lentils are tender. Stir in remaining stock and heat through.
- Serve in shallow soup bowls with a dollop of yogurt.
Recipe Notes
250 ml (1 cup) per serving: Calories: 243, Protein: 15 g, Total fat: 2 g, Saturated fat: 0 g, Cholesterol: 1 mg, Carbohydrate: 43 g, Fibre: 7 g, Sodium: 220 mg, Potassium: 760 mg
