Lentil Soup

Lentil Soup

Go meatless with this lentil soup, use any lentils you like (green, red, black etc). Great as a side dish or a main meal by adding whole wheat pita chips or croutons. To keep the sodium low use low sodium canned tomato or use fresh tomatoes instead, and use only 1/2 a teaspoon of salt in this recipe. Adding salt towards the end of cooking preserves the salt taste much longer. You can also use black salt.

 

Make sure to check the nutrition facts panel (on the right) for detailed nutrition information, the daily value numbers in red indicates that the recipe has high amounts of nutrient that you need to be cautious of (fat, sodium or cholesterol) and the green indicates that this recipe has a healthy amount of the ingredients you need. Use the table to keep track of your daily intake of calories, nutrients and vitamins and ensure you check the serving size on the panel to control your portions.

 

Ingredients

1 medium        Onion, chopped

¼ cup                 Olive oil

2 medium        Carrots, diced

2 stalks             Celery, chopped

2 cloves            Garlic, minced

1 tsp                   Oregano, dried

1 tsp                   Basil, dried

1 can (14.5 oz)  Tomatoes, crushed

2 cups                Lentils, dry

8 cups                Water

1/2 cup             Spinach, rinsed and thinly sliced

2 Tbsp               Vinegar

1/2 tsp              Salt

1/2 tsp              Black pepper, grounded 

 

Servings: 6

Directions:

  1. In a large soup pot, heat oil over medium heat. Add onions, carrots, and celery; cook and stir until onion is tender.
  2. Stir in garlic, bay leaf, oregano, and basil; cook for 2 minutes.
  3. Stir in lentils, and add water and tomatoes. Bring to a boil.
  4. Reduce heat, and simmer for at least 1 hour.
  5. When ready to serve stir in spinach, and cook until it wilts.
  6. Stir in vinegar, and season with salt and pepper, and more vinegar if desired.

 

Recipe Source: AllRecipes.com


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