Orange Vegetable and Lentil Soup
- Vegetable recipes
- Lactose free
- Peanut free
- Nut free
Vegetarians can enjoy this soup without the lamb, which lends a little extra richness to the broth. This healthy soup is loaded with orange vegetables that are packed with beta-carotene, an antioxidant. For milder soup, reduce the cayenne pepper by half.
Ingredients
- 2 tbsp (30 mL) extra-virgin olive oil
- 6 oz (175 g) ground lamb (optional)
- 1 onion, diced
- 2 tsp (10 mL) ground cumin
- 3/4 tsp (4 mL) ground allspice
- 1/2 tsp (2 mL) cayenne pepper
- 1/2 tsp (2 mL) white pepper
- 1 sweet orange pepper, diced
- 2 cups (500 mL) diced carrots
- 2 cups (500 mL) diced sweet potatoes
- 2 cups (500 mL) diced orange squash
- 1-1/2 cups (375 mL) dried red lentils
- 1-1/2 tsp (7 mL) salt
- 1 bay leaf
- 1/4 tsp (1 mL) grated orange rind
- 1/2 cup (125 mL) orange juice
- 3 tbsp (45 mL) lemon juice
- 1/2 cup (125) chopped fresh parsley
Preparation
In stockpot or large saucepan, heat oil over medium-high heat; sauté lamb (if using) and onion until onion is translucent, about 3 minutes.
Stir in cumin, allspice, cayenne and white pepper; sauté for 1 minute. Add sweet pepper, carrots, sweet potatoes, squash, lentils, salt, bay leaf and orange rind; cook, stirring often, for 10 minutes.
Add 6 cups/1.5 L water and bring to boil; reduce heat and simmer, covered, until vegetables are softened, about 30 minutes. Remove bay leaf. Stir in orange and lemon juices. Sprinkle with coriander before serving.
Makes 6 to 8 servings.
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