Carrot, sweet potato and red lentil soup with orange and ginger

By Julie Van Rosendaal on February 19, 2013
Carrots, sweet potato and orange juice provide a triple whammy of vitamin C, while lentils boost fibre and protein.


canola or olive oil, for cooking
1 small onion, chopped
2 garlic cloves, crushed
1 tbsp (15 ml) grated fresh ginger
1/2 cup (125 ml) dry red lentils
1 medium dark-fleshed sweet potato, peeled and cut in chunks
2 carrots, peeled and chopped
4 cups (1 L) chicken or vegetable stock
1 cup (250 ml) orange juice
salt, to taste
1/4–1/2 cup (60-125 ml) half & half, plain yogurt or heavy cream (optional)


1. In a medium pot, heat a drizzle of oil over medium-high heat and sauté the onion, garlic and ginger for 3–4 minutes, until soft. Add the lentils, sweet potato, carrots, stock and orange juice. Bring to a boil, then turn the heat down and simmer for half an hour, until the vegetables are very tender.

2. Season with salt, then remove from the heat and add your dairy ingredient choice. Use a hand-held immersion blender to purée it in the pot, or, transfer it in batches to a blender and purée until smooth. A potato masher works well too. Serve hot.

Serves 4.

Per serving, made with 1 tsp. canola oil:

323 calories, 4.5 g fat (1 g saturated fat, 2.3 g monounsaturated fat, 1.2 g polyunsaturated fat), 14.3 g protein, 56 g carbohydrates, 7 mg cholesterol, 7.3 g fibre

Originally published in ParentsCanada magazine, February/March 2013.

By Julie Van Rosendaal | February 19, 2013

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