Dried lentils, root vegetables, and Cajun seasoning make this recipe a simple and wholesome soup with a kick!
Prep Time: 20 minutes
Cook Time: 40 minutes
- 1 L (4 cups) sodium-reduced vegetable broth
- 1 L (4 cups) water
- 500 mL (2 cups) dried green or red lentils, rinsed and drained
- 20 mL (1 ½ tbsp) Cajun seasoning
- 250 mL (1 cup) yellow turnip, diced
- 2 carrots, diced
- 2 stalks celery, diced
- 1 onion, diced
- 2 mL (½ tsp) Worcestershire sauce
- 5 mL (1 tsp) fresh parsley, minced
- In a large pot, combine vegetable broth, water, and lentils and bring to a boil. Lower heat to medium and stir in the Cajun seasoning. Simmer for 15 minutes or until soft.
- Add the yellow turnip, carrots, celery and onion and simmer for 20 more minutes. Add water if the soup becomes too thick.
- Add the Worcestershire sauce and parsley when ready to serve.
- Premade seasonings can be high in sodium. Try making your own Cajun seasoning by mixing 2 mL (½ tsp) each of cayenne, garlic powder, dried thyme, paprika, and black pepper with 1 mL (¼ tsp) each of onion powder and ground cumin. Add salt to taste.
- If you’re pressed on time, try using canned instead of dry lentils. Drain and rinse them before adding at step 1.
- Try making this recipe with different legumes. Soak chickpeas or black beans overnight before cooking on medium heat for 30 minutes at step 1.
- Store leftover soup for up to 3 days in the refrigerator or up to 3 months in the freezer. If frozen, thaw in the refrigerator overnight and heat to a temperature of 165 °F (74 °C) or higher.
- Try using less of the ingredients that contain a lot of sodium, sugars or saturated fat. Adding salt or sugars directly to your recipe? Remember, a little often goes a long way.
Recipe developed by Indigenous Chef David Wolfman for PHAC and Health Canada. For more recipes by Chef Wolfman, see Nutrition North Canada