Spicy Tomato & Lentil Soup

Number of Servings: 4 (270 g)
Active Time: 10 min.
Total Time: 30 min.
Spicy Tomato and Lentil Soup

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

  1. Heat the olive oil over medium in a large, heavy-bottomed pan. Cook the onions and chili pepper until soft (4-5 minutes).
  2. 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).
  3. 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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