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Lentil Vegetable Soup

Lentil Vegetable Soup in a bowl
Makes: 6 servings

Enjoy this hearty vegetable and lentil soup -- packed with lentils, celery, onion, and tomato sauce -- on a cold winter's evening.

Ingredients

  • 1 cup lentils (dry)
  • 5 cups water
  • 2 tablespoons vegetable oil
  • 1 tablespoon onion (finely chopped)
  • 1 cup canned tomato sauce, low-sodium
  • 1/2 teaspoon garlic powder (or 1 garlic clove)
  • 1 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 bay leaf
  • 1 celery stalk (chopped)
  • 2 tablespoons vinegar

Directions

  1. Wash hands with soap and water.
  2. Sort lentils.
  3. Place lentils in deep pot with water. Bring to a boil and add all ingredients except vinegar.
  4. Reduce heat and cover.
  5. Cook slowly for 1 hour, adding more water if necessary.
  6. Add vinegar.
  7. Remove garlic and bay leaf before serving.

Notes

Learn more about:

Source:

Recipe Collection
University of Nebraska at Lincoln
Nebraska Nutrition Education Program

Nutrition Information

Serving Size: 1/6 of recipe (316g)
Nutrients Amount
Total Calories 163
Total Fat 5 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 414 mg
Carbohydrates 21 g
Dietary Fiber 8 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 9 g
Vitamin D 0 mcg
Calcium 34 mg
Iron 4 mg
Potassium 491 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 163
Total Fat 5 g
Saturated Fat 1 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 2 g
Linoleic Acid 2 g
α-Linolenic Acid 0.3 g
Omega 3 - EPA 0 g
Omega 3 - DHA 0 g
Cholesterol 0 mg
Carbohydrates 21 g
Dietary Fiber 8 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 9 g
Minerals
Calcium 34 mg
Potassium 491 mg
Sodium 414 mg
Copper 0 mg
Iron 4 mg
Magnesium 43 mg
Phosphorus 181 mg
Selenium 3 mg
Zinc 1 mg
Vitamins
Vitamin A 11 mcg
Vitamin B6 0.2 mg
Vitamin B12 0.0 mcg
Vitamin C 4 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 10 mcg
Folate 166 mcg
Thiamin 0.2 mg
Riboflavin 0.1 mg
Niacin 1 mg
Choline 35 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Vegetables 3/4 cups

Write a review

I increased the amount of onion and celery and also added carrots to make the soup more filling without adding too many more calories. Great in cool/cold weather!
09/23/10
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