Healthy Recipes
Authored By:  Catherine A. Brorby, Author of Making the Most of Your Food Allergies
Similar ingredients, but different seasonings make this a completely different soup.
Diet Types: Dairy Free, Gluten Free, Wheat Free
Ingredients:
  • 2-3 tablespoons olive oil
  • 1 heaping cup chopped onion
  • 1 large carrot, shredded
  • 2 cloves garlic, minced or pressed
  • 3 tomatoes, peeled, seeded and chopped
  • 3/4 cup lentils, rinsed
  • 3 cups chicken stock
  • 2 cups water
  • 1/2 teaspoon Cumin
  • 1/4-1/2 teaspoon Curry powder
  • 1/4 teaspoon coriander
  • 3/4 teaspoon Sea Salt
  • pepper, to taste
  • Serves: 4
    Cooking Time: Over one hour
    Instructions:
    In a large saucepan over medium heat, saute the onion and carrot in the oil until very limp and slightly brown, 15-20 minutes. Add the rest of the ingredients except for the salt and pepper, cover, and bring to a boil. Reduce heat, and simmer for 45 minutes or until lentils are tender. Season to taste with salt and pepper. Serves 4-5.

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    Nutrition Facts

    Serving Size: 1
    Servings per Recipe: 4
    Amount Per Serving 
    Calories 259
    Calories from Fat 91
     % Daily Value*
    Total Fat 10g16%
      Saturated Fat 2g8%
      Mono Fat 7g 
    Sodium 1572mg66%
    Total Carbs 32g11%
      Dietary Fiber 13g54%
    Protein 13g 
    Iron28%
    Calcium6%
    Vitamin B-620%
    Vitamin C28%
    Vitamin E8%
    Vitamin A57%
    Selenium7%
    Manganese35%
    Copper20%
    Zinc11%
    Pantothenic acid10%
    Niacin10%
    Riboflavin12%
    Thiamin20%
    Folate46%
    Potassium20%
    Phosphorus22%
    Magnesium16%
    * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.