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Italian Lentil Soup
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Authored By: Polly Pitchford, Full Spectrum Health™
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One of the quickest cooking whole beans, lentils make fabulous soups. This one is a favorite.
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Diet Types: Vegan, Vegetarian
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Ingredients:
1 Spanish onion, chopped1 large clove garlic, chopped3 stalks celery, sliced2 medium carrots, thinly sliced2 tablespoons olive oil1 cup dried lentils, rinsed4 cups water or Vegetable Stock1 teaspoon dried rosemary1 bay leaf1 15 oz. can chopped tomatoessalt and pepper to taste
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Serves: 6
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Cooking Time: 30 minutes - one hour |
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| 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
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| Amount Per Serving |
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Calories 186
Calories from Fat 49
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% Daily Value*
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| | Total Fat 5g | 8% | | | Saturated Fat 1g | 4% | | | Mono Fat 4g | | | | Poly Fat 1g | | | | Sodium 40mg | 2% | | | Total Carbs 27g | 9% | | | Dietary Fiber 6g | 23% | | | Protein 9g | | | | Iron | 21% | | | Calcium | 6% | | | Vitamin C | 19% | | | Vitamin E | 6% | | | Vitamin A | 63% | | | Vitamin B-6 | 15% | | | Pantothenic acid | 3% | | | Niacin | 7% | | | Riboflavin | 6% | | | Thiamin | 13% | | | Folate | 21% | | | Selenium | 7% | | | Manganese | 35% | | | Copper | 25% | | | Zinc | 10% | | | Potassium | 15% | | | Phosphorus | 13% | | | Magnesium | 10% |
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* 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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