Why don’t we make soup more often? It’s so easy, comes together in a flash with common pantry ingredients, and warms the soul. Serve this with a grilled hummus and veggie sandwich or a green salad.
Ingredients
- 1 onion, finely chopped
- 1 Tbsp. olive oil
- 1 chili pepper, seeded and chopped
- 1 cup red lentils
- 1 (14.5 oz.) can diced tomatoes
- 1 cup water
- ½ tsp. cumin
- 1 tsp. basil
- ¼ cup fat free sour cream
- 2 sprigs fresh basil leaves for garnish
Directions
- Heat the olive oil over medium in a large, heavy-bottomed pan. Cook the onions and chili pepper until soft (4-5 minutes).
- Add the lentils, tomatoes, water, cumin, and basil to the pan. Bring to a boil, reduce heat to medium-low, and simmer until lentils are tender (20-30 minutes).
- When the lentils have softened, use a stick blender to puree the soup. If desired, top with fat free sour cream and sprigs of basil.
Nutrition Facts
4 servings per container
Serving Size 270 g
Amount per serving | ||
---|---|---|
Calories | 255 | |
% Daily Value* | ||
Total Fat 4.5g | 6% | |
Saturated Fat 0.5g | 3% | |
Trans Fat 0g | ||
Polyunsaturated Fat 1g | ||
Monounsaturated Fat 2.5g | ||
Cholesterol 1mg | 0% | |
Sodium 200mg | 9% | |
Total Carbohydrate 42g | 15% | |
Dietary Fiber 8g | 28% | |
Total Sugars 4g | ||
Includes 0g Added Sugars | 0% | |
Sugar Alcohol 0g | ||
Other Carbohydrate 5g | ||
Protein 14g | ||
Vitamin D 0mcg | 0% | |
Calcium 64.7mg | 4% | |
Iron 4.2mg | 25% | |
Potassium 630mg | 15% | |
Vitamin A 22.3mcg | 2% | |
Vitamin C 30.3mg | 35% | |
Vitamin E 0.6mg | 4% | |
Vitamin K 13.4mcg | 10% | |
Thiamin 0.3mg | 25% | |
Riboflavin 0.1mg | 8% | |
Niacin 2.8mg | 20% | |
Vitamin B6 0.3mg | 15% | |
Folate 109.2mcg | 27% | |
Vitamin B12 0.1mcg | 2% | |
Biotin 1mcg | 4% | |
Chloride 6.9mg | 0% | |
Pantothenate 0.2mg | 4% | |
Phosphorus 170.9mg | 15% | |
Iodine 0.6mcg | 0% | |
Magnesium 39.1mg | 10% | |
Zinc 1.9mg | 15% | |
Selenium 1.1mcg | 2% | |
Copper 0.7mg | 70% | |
Manganese 0.9mg | 40% | |
Chromium 0mcg | 0% | |
Molybdenum 1.9mcg | 4% |
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Ingredients
Diced Tomatoes (tomatoes, Tomato Juice, Salt, Citric Acid, Calcium Chloride), Water, Red Lentils, Onion, Non-fat Sour Cream (cultured Pasteurized Nonfat Milk, Vitamin A Palmitate), Green Chile Pepper, Olive Oil, Basil, Cumin.
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