Canada's food guide
Cajun lentil soup
This recipe is a simple, wholesome and spicy soup to prepare in big batches and freeze for busy weeknights. Serve with a slice of whole grain bread.
Prep time
20 min
Cook time
40 min
Servings
4
Ingredients
- 1 L (4 cups) lower sodium vegetable broth
- 1 L (4 cups) water
- 500 mL (2 cups) uncooked 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
Directions
- In a large pot, combine vegetable broth, water, and lentils and bring to a boil. Lower heat to medium and stir in Cajun seasoning. Simmer for 15 minutes or until soft.
- Add yellow turnip, carrots, celery and onion and simmer for 20 more minutes. Add water if soup becomes too thick.
- Add Worcestershire sauce and parsley when ready to serve.
Recipe created by Indigenous Chef David Wolfman for the Public Health Agency of Canada, Nutrition North Canada - Nutrition Education Initiatives.
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Tips
- Make lower sodium 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, use 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.
