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Lentil Soup

bowl of Lentil Soup
Makes: 10 Servings

This wholesome lentil soup is simple yet satisfying. Using vegetable broth makes it a delicious vegetarian option.

Ingredients

  • 2 tablespoons olive oil (or cooking oil of choice)
  • 1 large red, yellow, or white onion, chopped
  • 3 medium carrots, finely diced
  • 1/4 teaspoon red pepper flakes
  • 3 garlic cloves, minced
  • 1 can (14 1/2 ounces) diced tomatoes
  • 1 bay leaf
  • 1 teaspoon salt
  • 1 teaspoon black pepper
  • 2 cups lentils, rinsed (1 pound)
  • 8 cups low-sodium chicken broth or vegetable broth

Directions

  1. Wash hands with soap and water.
  2. Sauté onions, carrots, red pepper flakes, and garlic in oil until soft.
  3. Add tomatoes, bay leaf, salt and pepper and stir well.
  4. Add rinsed lentils and broth and simmer until lentils are soft, about 30 minutes. Keep checking lentils until they are done.
  5. Season with additional salt and pepper, if desired.

Notes

Learn more about:

Source:

Bronson Wellness Center, Adapted from Easy Lentil Soup
Bronson Healthcare - Michigan

Nutrition Information

Serving Size: 1 serving, 1/10 of recipe
Nutrients Amount
Total Calories 206
Total Fat 5 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 356 mg
Carbohydrates 30 g
Dietary Fiber 10 g
Total Sugars 5 g
Added Sugars included 0 g
Protein 15 g
Vitamin D 0 mcg
Calcium 54 mg
Iron 4 mg
Potassium 737 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 206
Total Fat 5 g
Saturated Fat 1 g
Monounsaturated Fat 3 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 0 g
Omega 3 - DHA 0 g
Cholesterol 0 mg
Carbohydrates 30 g
Dietary Fiber 10 g
Total Sugars 5 g
Added Sugars included 0 g
Protein 15 g
Minerals
Calcium 54 mg
Potassium 737 mg
Sodium 356 mg
Copper 0 mg
Iron 4 mg
Magnesium 50 mg
Phosphorus 276 mg
Selenium 4 mg
Zinc 2 mg
Vitamins
Vitamin A 145 mcg
Vitamin B6 0.3 mg
Vitamin B12 0.2 mcg
Vitamin C 9 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 6 mcg
Folate 200 mcg
Thiamin 0.4 mg
Riboflavin 0.2 mg
Niacin 4 mg
Choline 48 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 1 cups

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