Bacon and Lentil Soup

 

                    A satisfying and comforting soup packed with a good mix of healthy vegetables that take you well on the way to your 7 to 10 a day. Enjoy chunks of warm whole-grain bread with this winter warmer.

                    For a vegetarian soup, omit the bacon and use vegetable stock. Serve sprinkled with mixed lightly toasted sunflower seeds and pumpkin seeds along with the lemon and parsley.

Serves 4

• 15 ml olive oil
• 2 garlic cloves, minced
• 2 slices back bacon, chopped
• 1 large onion, chopped
• 2 carrots, peeled and diced
• 1 small rutabaga, peeled and diced
• 1 liter diluted salt-reduced or homemade chicken or vegetable stock
• 160 ml green lentils
• 1 lemon, zest grated
• 4 parsnips, peeled and diced
• 45 ml chopped fresh parsley

1. Heat the oil in a large pot.
2. Add the garlic, bacon, onion, carrots and rutabaga and mix well ; cook over a medium heat, stirring frequently for 5 minutes until the bacon has changed colour and the onion has softened.
3. Stir in the stock, lentils and half the lemon zest ; bring to a boil, then reduce the heat, half cover the pot and cook gently for 10 minutes.
4. Stir in the parsnips, cover and continue to cook gently for 25-30 minutes until the lentils and vegetables are tender.
5. Use a vegetable masher or hand-held blender to crush some of the lentils and vegetables into the soup, leaving the majority chunky ; stir in half of the parsley and season to taste.
6. Serve sprinkled with the remaining chopped parsley and grated lemon zest.

Each serving : 14 g protein, 7 g fat, 25.5 g carbohydrate, 9 g fibre, 241 Calories.

BON APPÉTIT