Lentil Soup
Makes about 2 quarts (8 1-cup servings)
This hearty soup takes less than an hour to prepare.
1
cup
dry lentils, rinsed
5
cups
Vegetable Broth or water
1
onion, chopped
1
celery stalk, chopped
1
potato, chopped
2
garlic cloves, minced
1
teaspoon
ground cumin
1
teaspoon
ground coriander
1
cup
crushed tomatoes
1/2
cup
chopped fresh cilantro
1/8
teaspoon
black pepper
1/2
teaspoon
salt, or to taste
1
juice of 1
lemon
Combine lentils, broth or water, onion, celery, potato, and garlic in a large pot. Cover and simmer 30 minutes.
Toast cumin and coriander in a dry skillet over high heat, stirring constantly, until fragrant, about 30 seconds. Add to lentils along with tomatoes, cilantro, and black pepper. Simmer 15 minutes. Add salt to taste. Stir in lemon juice before serving.
Per 1-cup serving
- Calories: 155
- Fat: 1.1 g
- Saturated Fat: 0.1 g
- Calories from Fat: 6.3%
- Cholesterol: 0 mg
- Protein: 9.2 g
- Carbohydrates: 29 g
- Sugar: 2.8 g
- Fiber: 6.9 g
- Sodium: 327 mg
- Calcium: 59 mg
- Iron: 4.1 mg
- Vitamin C: 11.8 mg
- Beta Carotene: 521 mcg
- Vitamin E: 0.5 mg
Source: Healthy Eating for Life to Prevent and Treat Cancer by Vesanto Melina, M.S., R.D.; recipe by Jennifer Raymond, M.S., R.D.
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