Lentil Soup
This wholesome lentil soup is simple yet satisfying. Using vegetable broth makes it a delicious vegetarian option.
- Yield
- 10 Servings
- Serving size
- 1 serving, 1/10 of recipe
- Rating
- 3.85 of 5 (34 ratings)
Food groups
- Vegetables: 1 cups
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
- Wash hands with soap and water.
- Sauté onions, carrots, red pepper flakes, and garlic in oil until soft.
- Add tomatoes, bay leaf, salt and pepper and stir well.
- Add rinsed lentils and broth and simmer until lentils are soft, about 30 minutes.
- Keep checking lentils until they are done.
- Season with additional salt and pepper, if desired.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 206.01 |
| Total Fat | 4.55 g |
| Saturated Fat | 0.86 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 | 29.54 g |
| Dietary Fiber | 10.45 g |
| Total Sugars | 4.75 g |
| Added Sugars included | 0 g |
| Protein | 14.59 g |
| Calcium | 54 mg |
| Potassium | 737 mg |
| Sodium | 356.12 mg |
| Copper | 0 mg |
| Iron | 4 mg |
| Magnesium | 50 mg |
| Phosphorus | 276 mg |
| Selenium | 4 mg |
| Zinc | 2 mg |
| 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 |
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Source
Recipe by: Bronson Wellness Center, Adapted from Easy Lentil Soup — Bronson Healthcare - Michigan
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/lentil-soup. Federal works are public domain in the United States.