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:
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Ingredients
Servings: servings
Units:
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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
