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Add a photoThis is a creamy, flavorful, and incredibly healthy soup. The next time you're in the mood for split pea soup (also very healthy), try this instead. It has a wonderful body and a great hearty flavor. If you haven't had sumac before as a seasoning, this is a great dish to try it with. Sumac is commonly used in the middle east to season just about any dish, and it's great over this soup. Put a few sprinkles of sumac and cayenne over this soup and it takes on a rich and spicy demeanor. Between the broccoli and the lentils, this soup packs an amazing amount of nutrients and protein in a delicious package.
Ingredients
- 1 ½ tbsp extra virgin olive oil
- 6 cloves garlic, smashed
- 1 cup chopped onion
- 1 large carrot, chopped
- 1 celery stalk, chopped
- 1 tbsp dried basil
- 4 cups chopped broccoli (1 large head)
- 2 medium potatoes, chopped
- 1 cup dried green lentils
- 6 cups (1 L) low sodium chicken broth
- 2 tbsp (30 mL) parmesan cheese, grated (optional)
- Cayenne pepper and/or Sumac for seasoning
Directions
- Heat the olive oil in a large soup pot over medium heat.
- Add the onions and saute for 2 minutes then add the garlic and sauté for another minute.
- Add the carrots, celery and basil and cook for 4 more minutes until the spices coat them nicely.
- Add the rest of the ingredients and bring to a boil.
- Reduce heat and simmer for 1 hour covered, covered.
- Using a wand blender, puree till smooth.
- Serve in a bowl with crusty bread and cayenne pepper and sumac for seasoning.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 308g | |
| Recipe makes 8 servings | |
| Calories 198 | |
| Calories from Fat 40 | 20% |
| Total Fat 4.52g | 6% |
| Saturated Fat 1.02g | 4% |
| Trans Fat 0.0g | |
| Cholesterol 1mg | 0% |
| Sodium 102mg | 4% |
| Potassium 722mg | 21% |
| Total Carbs 28.85g | 8% |
| Dietary Fiber 9.7g | 32% |
| Sugars 2.77g | 2% |
| Protein 12.46g | 20% |
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Reviews
November 10, 2011
To be honest, this soup isn't all that complex or interesting. But not many creamy soups are. This gets a 4.5 rating because it is remarkably creamy and flavorful for a soup with very healthy ingredients. And a little cayenne, sumac or emeril's essence will add another flavor dimension for those who want it.I've cooked/tasted this recipe!1 person likes this review
November 11, 2011
This recipe is very similar to a cauliflower potato and blue cheese soup that I make. I like the addition of the sumac.
Comments
November 13, 2011I was very disapointed about this soup. I followed it to a key and I had one large pot of bland soup. No amazing flavors popped, No flavor at all.I wont be making this again...
November 11, 2011What a fantastic idea. I make broccoli soup often, and lentil soup occasionally; it never occurred to me to combine them. If you add the broccoli halfway through the cooking instead of at the beginning, would the soup be greener?
November 11, 2011I think this is a fantastic soup - I love that you have incorporated brocolli and your seasonings sound delicious. Perfect for a cold winter lunch.
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