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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