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Spicy Lentil Soup

Contributed by: News Canada

(NC) - Lentils cook so quickly that this rib-hugging soup can be made up after a day's run on the ski slopes. This creamy soup of Turkish influence has the low-fat advantage of Carnation Evaporated Skim Milk.


  • 2 tsp olive oil 10 mL
  • 2 onions, chopped
  • 3 cloves garlic, finely chopped
  • 2 tsp ground cumin 10 mL
  • 1/2 tsp each paprika and cayenne pepper 2 mL
  • 2 tbsp all-purpose flour 25 mL
  • 7 cups low-fat chicken broth 1.75 L
  • 1-1/2 cups dry red lentils, rinsed 375 mL
  • 2 tbsp tomato paste 25 mL
  • 1 bay leaf
  • 1 can (385 mL) Nestle(r) Carnation Evaporated Skim Milk
  • Salt and pepper
  • Chopped fresh cilantro


In large heavy saucepan or Dutch oven, heat oil over medium-high heat. Add onions and garlic; cook, stirring until softened. Stir in cumin, paprika and cayenne; cook stirring, for 1 minute. Stir in flour until moistened.

Stir in broth, lentils, tomato paste and bay leaf. Cover and bring to boil, stirring occasionally. Reduce heat and simmer for 25 to 30 minutes or until lentils are tender. Discard bay leaf.

Pour half of the soup into blender or food processor; cover and blend until smooth. Return to saucepan. Stir in evaporated milk; simmer for 5 minutes or until hot. Add salt and pepper to taste. Serve garnished with cilantro.

Serving Size: Makes about 8 servings

Nutritional Information: Per serving: 218 Calories, 17 g Protein, 2 g Fat, 33 g Carbohydrate

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