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Eating well in the winter

Everyone needs some fat in their diet. Fat adds taste and texture to food and makes you feel full longer. It also helps you absorb certain vitamins. But eating too much fat may lead to weight gain and research shows that obesity can increase your cancer risk. Choose unsaturated fats more often, measure the amounts of oil you cook with (as opposed to pouring from the bottle) and try this low-fat rosemary lentil soup recipe!

Rosemary lentil soup

The aroma of rosemary will fill your kitchen. Serve up some crusty bread alongside this delicious soup to make a heart-warming meal.

Yields 6 servings      Prep time: 10 minutes        Cook time: 35 minutes

2 tsp

canola oil

10 ml

1

onion, chopped

1

3 cloves

garlic, chopped

3 cloves

2 branches

Celery, chopped

2 branches

2 tsp

fresh rosemary, chopped

10 ml

1/4 tsp

hot pepper flakes

1 ml

1 cup

green or brown lentils

1 cup

4 cups

low-sodium vegetable broth

237 ml

4

tomatoes, chopped

946 ml


In a soup pot, heat oil over medium heat and cook onion, garlic, celery, rosemary and hot pepper flakes for 5 minutes or until softened. Stir in lentils and pour in broth. Bring to a simmer. Cover and cook for 20 minutes. Stir in tomatoes, cover and cook for about 10 minutes or until lentils are tender.

Makes 6 servings.

This recipe is courtesy of Half Your Plate, a healthy living initiative that empowers Canadians of all ages to eat more vegetables and fruit.


hot pepper flakes

hot pepper flakes