Preparation time: 5 min
Cooking time: 20 min
Dietary guidance: v v
1 tbsp (15 mL) grapeseed oil
1 onion, chopped
2 cloves garlic, minced
1 stalk celery, sliced
1 potato, peeled and cubed
1 tsp (5 mL) dried Italian herb seasoning
1/4 tsp (1 mL) each salt and pepper
4 cups (1 L) vegetable stock
1/2 cup (125 mL) green lentils
1 carrot, thinly sliced
1/2 cup (125 mL) each frozen peas and corn kernels
2 tbsp (25 mL) tomato paste
1-1/2 tsp (7 mL) lemon juice
1/2 cup (125 mL) shredded Cheddar or grated Parmesan cheese (optional)
2 tbsp (25 mL) minced fresh parsley
*I also like to add shredded Cabbage and sometimes omit the lentils or swap them for another legume.*
In large saucepan, heat oil over medium heat; fry onion, garlic, celery, potato, herb seasoning, salt and pepper, stirring occasionally, until onion is softened, about 5 minutes.
Add stock and green lentils; bring to boil. Reduce heat, cover and simmer for 20 minutes.
Using potato masher, mash soup until slightly thickened but still chunky. Add carrot, peas, corn and tomato paste; simmer, covered, until carrots are tender, about 10 minutes. Stir in lemon juice. (Make-ahead: Let cool for 30 minutes; refrigerate until cold. Cover and refrigerate in airtight container for up to 2 days or freeze for up to 2 weeks. Reheat to serve.)
Ladle into bowls; garnish with Cheddar cheese (if using) and parsley.
Per each of 6 servings: about 144 cal, 7 g pro, 3 g total fat (trace sat. fat), 24 g carb, 4 g fibre, 0 mg chol, 547 mg sodium. % RDI: 3% calcium, 17% iron, 33% vit A, 17% vit C, 48% folate.