Lentil Vegetable Soup
Enjoy this hearty vegetable and lentil soup -- packed with lentils, celery, onion, and tomato sauce -- on a cold winter's evening.
- Yield
- 6 servings
- Serving size
- 1/6 of recipe (316g)
- Rating
- 3.84 of 5 (120 ratings)
Food groups
- Vegetables: 3/4 cups
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
- Wash hands with soap and water.
- Sort lentils.
- Place lentils in deep pot with water.
- Bring to a boil and add all ingredients except vinegar.
- Reduce heat and cover.
- Cook slowly for 1 hour, adding more water if necessary.
- Add vinegar.
- Remove garlic and bay leaf before serving.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 162.64 |
| Total Fat | 5.16 g |
| Saturated Fat | 0.71 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 | 21.45 g |
| Dietary Fiber | 8.15 g |
| Total Sugars | 3.31 g |
| Added Sugars included | 0 g |
| Protein | 8.95 g |
| Calcium | 34 mg |
| Potassium | 491 mg |
| Sodium | 413.81 mg |
| Copper | 0 mg |
| Iron | 4 mg |
| Magnesium | 43 mg |
| Phosphorus | 181 mg |
| Selenium | 3 mg |
| Zinc | 1 mg |
| Vitamin A | 11 mcg |
| Vitamin B6 | 0.2 mg |
| Vitamin B12 | 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 |
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Source
Recipe by: Recipe Collection — University of Nebraska at Lincoln — Nebraska Nutrition Education Program
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-vegetable-soup. Federal works are public domain in the United States.