Simple soup using super healthy lentils

Perk up the rich flavours of hearty lentil soup with an unexpected zingy topping of avocado, scallions and lemon zest.  lentils have a low glycemic index (GI) and are rich in starchy carbohydrates, so are great for keeping hunger at bay.  Try out this fast and easy recipe for a tasty lentil dish.

Preparation 15 minutes

Cooking 22 minutes

Serves 4

Ingredients for soup:

• 1 onion
• 2 celery stalks
• 1 large carrot
• 1 large rutabaga, about (240 g) 1/2 lb
• 15 ml (1 tbsp) olive oil
• 1 clove garlic, crushed
• 120 g (1/2 c) red lentils
• 1 bay leaf
• 2 sprigs fresh thyme
• 15 g (1 tbsp) tomato paste
• 900 ml (3 3/4 c) hot low-sodium chicken or vegetable stock

Ingredients for croutons:

• 2 slices whole-grain bread
• 15 ml (1 tbsp) olive oil
• 1 avocado or 1 cooked potato, peeled
• 1 scallion
• Finely grated zest of 1 lemon

1. Chop the onion and dice the celery, carrot and rutabaga into 2.5 centimetre (one inch) pieces. Heat the oil in a large pot over high heat. Add the onion, celery, carrot, rutabaga and garlic. Reduce heat to low, cover and cook for two minutes.
2. Rinse the lentils in a sieve under cold running water. Add the lentils, bay leaf, thyme and tomato paste to the pan. Add the hot stock, stir and return to a boil. Reduce the heat, cover and simmer for 20 minutes, or until the lentils have disintegrated.
3. Meanwhile, make the croutons. Preheat the broiler to high. Brush one side of the bread slices with seven millilitres (1/2 tablespoon) of the olive oil and broil for one minute or until golden. Turn them over, brush with the remaining oil, and broil for another minute. Cut toast into 2.5 centimetre (one inch) croutons.
4. Dice the avocado or potato and place in a bowl. Finely chop the scallion and add it to the avocado or potato. Stir in the lemon zest. Remove the thyme and bay leaf from the soup. Purée the soup in a blender, or in the pot with a stick blender until smooth. Season to taste and ladle the soup into four bowls. Top with the croutons and avocado or potato mixture.

• Alternative ingredients
• As a change from red lentils, use 130 grams (2/3 cup) green (puy) or brown lentils and increase the amount of stock to 1.2 litres (4 3/4 cups). Simmer the soup for 30 to 35 minutes, or until the lentils are tender.
• Do not blend, but serve as a chunky soup.
• Add one large diced parsnip instead of the rutabaga for a sweeter flavour.
• If using a blender, return the soup to the pan after blending and reheat for two  minutes to make sure that it is piping hot when served.
• Use a grater or zester to remove the lemon zest. Be sure to remove only the yellow skin and not the white pith, as it tastes bitter.

Nutritional information: 

• 340 calories
• 22 g fat
• 4 g saturated fat
• 25 g carbohydrates
• 13 g protein
• 8 g fibre

Lentils high fibre content is good news for the digestive system, and with iron, B vitamins and immunity-boosting zinc, lentils are an all-round healthy choice. This recipe will make it a delicious choice too.