Makes 6 to 8 servings

*2 tsp (10 mL) canola oil

*1 onion, finely chopped

*4 cloves garlic, minced

*1 jalapeno pepper, seeded and minced

*2 tsp (10 mL) chili powder

*1 tsp (5 mL) ground cumin

*2 cups (500 mL) red lentils

*3 cups (750 mL) orange juice

*3 1/2 cups (875 mL) sodium- reduced vegetable stock

*1/3 cup (80 mL) low-fat plain yogurt

In a soup pot, heat oil over medium heat and cook onion, garlic, jalapeno, chili powder and cumin for 5 minutes or until softened. Add lentils and stir to coat well for 1 minute.

Add orange juice and 2 cups (500 mL) of the vegetable stock and bring to a boil. Cover and simmer for about 20 minutes or until lentils are tender. Stir in remaining stock and heat through.

Serve in shallow soup bowls with a dollop of yogurt.

For a smooth texture, puree the soup in batches in a blender and heat through.

Approximate nutrition per 1-cup (250-mL) serving: 243 calories, 15 protein, 2 g fat, 43 g carbohydrates, 7 g fibre