50 Cent carrot lentil soup
Prep time: 
Cook time: 
Total time: 
Serves: 6
Dietitian's Tip: The canola oil in this recipe plays an important role in helping our body to absorb the beta-carotene, so don't omit it! *Kids Cook Young kids can rinse and lightly scrub the carrots clean. There's no need to peel them. Most of the nutrients are found just below the skin anyhow!
  • 15 mL (1 tbsp) Canola oil
  • 1 Ontario Onion, chopped
  • 2 lb (1 kg) Ontario Carrots (about 8 large carrots), scrubbed and roughly chopped
  • 1 celery stalk, sliced
  • ¼ tsp (1 mL) each salt and pepper
  • ¼ tsp (1 mL) nutmeg
  • ¾ cup (175 mL) red lentils
  • 5 cups vegetable or chicken broth (homemade or low sodium)
  • 1 bay leaf
  • 1 can (385 mL) 2% evaporated milk
  1. Heat a large Dutch oven or big pot over medium heat and add oil. Heat for 30 seconds, then add onions, carrots, celery, salt, pepper and nutmeg. Sauté stirring often until vegetables soften, about 8 minutes.
  2. Add the red lentils, bay leaf and broth. Bring to boil then lower the heat. Cover and simmer until the vegetables are very tender, about 20-25 minutes.
  3. Discard bay leaf. Add evaporated milk and purée. You can use an upright blender or food processor but I find using an immersion blender makes for a quicker clean up and does a fine job. If you prefer a thinner consistency, add a bit more water.
*All “Kids Cook!” ideas are meant as a guide only. You know what your child can safely manage. Make sure they know and understand your rules for working in the kitchen safely and always supervise kids in the kitchen.
Recipe by Yummy Lunch Club at http://yummylunchclub.ca/1813-2/