Healthy Recipes
Authored By:  Polly Pitchford, Full Spectrum Health™
One of the quickest cooking whole beans, lentils make fabulous soups. This one is a favorite.
Diet Types: Vegan, Vegetarian
Ingredients:
  • 1 Spanish onion, chopped
  • 1 large clove garlic, chopped
  • 3 stalks celery, sliced
  • 2 medium carrots, thinly sliced
  • 2 tablespoons olive oil
  • 1 cup dried lentils, rinsed
  • 4 cups water or Vegetable Stock
  • 1 teaspoon dried rosemary
  • 1 bay leaf
  • 1 15 oz. can chopped tomatoes
  • salt and pepper to taste
    •
    Serves: 6
    Cooking Time: 30 minutes - one hour
    Instructions:
    In a soup pot, saute onion, celery, garlic and carrots in oil until onion is soft, about 5 minutes. Add remaining ingredients (except salt and pepper) and bring to a boil. Reduce heat to low, cover and simmer for 30-40 minutes, or until lentils are soft. Remove bay leaf . Season to taste with salt and pepper. Puree half and serve.

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    Nutrition Facts

    Serving Size: 1
    Servings per Recipe: 6
    Amount Per Serving 
    Calories 186
    Calories from Fat 49
     % Daily Value*
    Total Fat 5g8%
      Saturated Fat 1g4%
      Mono Fat 4g 
      Poly Fat 1g 
    Sodium 40mg2%
    Total Carbs 27g9%
      Dietary Fiber 6g23%
    Protein 9g 
    Iron21%
    Calcium6%
    Vitamin C19%
    Vitamin E6%
    Vitamin A63%
    Vitamin B-615%
    Pantothenic acid3%
    Niacin7%
    Riboflavin6%
    Thiamin13%
    Folate21%
    Selenium7%
    Manganese35%
    Copper25%
    Zinc10%
    Potassium15%
    Phosphorus13%
    Magnesium10%
    * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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