This recipe is a protein-filled elevation of tomato soup. Lentils are a wonderful food to learn to cook with if they aren’t yet a staple of your diet. Nutritious, cheap, and easy to flavor any number of ways, they’re a powerhouse ingredient for any kitchen, and especially kitchens minding a budget. This soup uses blending to achieve a creamy texture.
Tip: Make this recipe vegan by swapping chicken broth out and replacing it with vegetable or mushroom stock.
Ingredients
- 1 Tbsp. olive oil
- 2 cups chopped onion
- 1 tsp. cumin
- 1 tsp. chili powder
- 1 tsp. garlic powder
- Pepper to taste
- 2 cups lentils
- 3 (14 oz.) cans, fat-free, reduced-sodium chicken broth
- 2 (14 oz.) cans no-added-salt diced tomatoes, undrained
- ¼ cup chopped fresh cilantro
Directions
- Heat olive oil in large, heavy-bottomed pot over medium-high heat. Add onion and sauté until slightly translucent (3-4 minutes).
- Add remaining ingredients except cilantro. Bring to a boil. Reduce heat and simmer on low until lentils are tender, stirring occasionally (40-45 minutes).
- Blend half of soup with an immersion blender and pour back into pot. Stir well.
- Serve hot, garnished with cilantro.
Nutrition Facts
6 servings per container
Serving Size 452 g
| Amount per serving | ||
|---|---|---|
| Calories | 305 | |
| % Daily Value* | ||
| Total Fat 3.5g | 4% | |
| Saturated Fat 0.5g | 2% | |
| Trans Fat 0g | ||
| Polyunsaturated Fat 1g | ||
| Monounsaturated Fat 2g | ||
| Cholesterol 0mg | 0% | |
| Sodium 490mg | 21% | |
| Total Carbohydrate 52g | 19% | |
| Dietary Fiber 10g | 36% | |
| Total Sugars 7g | ||
| Includes 0g Added Sugars | 0% | |
| Sugar Alcohol 0g | ||
| Other Carbohydrate 35g | ||
| Protein 20g | ||
| Vitamin D 0mcg | 0% | |
| Calcium 99.8mg | 8% | |
| Iron 5.9mg | 35% | |
| Potassium 955mg | 20% | |
| Vitamin A 39.4mcg | 4% | |
| Vitamin C 24.5mg | 25% | |
| Vitamin E 1.6mg | 10% | |
| Vitamin K 11.2mcg | 10% | |
| Thiamin 1.4mg | 110% | |
| Riboflavin 0.3mg | 20% | |
| Niacin 6.8mg | 40% | |
| Vitamin B6 0.6mg | 35% | |
| Folate 334mcg | 84% | |
| Vitamin B12 0.1mcg | 4% | |
| Biotin 1.9mcg | 6% | |
| Chloride 13.3mg | 0% | |
| Pantothenate 1.6mg | 35% | |
| Phosphorus 259mg | 20% | |
| Iodine 1.1mcg | 0% | |
| Magnesium 53.1mg | 15% | |
| Zinc 2.6mg | 25% | |
| Selenium 1.5mcg | 2% | |
| Copper 0.7mg | 70% | |
| Manganese 1.2mg | 50% | |
| Chromium 0mcg | 0% | |
| Molybdenum 2.7mcg | 6% | |
* 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
Reduced Sodium Chicken Broth (chicken Broth (water, Chicken, Rosemary Extract (antioxidant), Chicken Flavor, Yeast Extract, Onion Powder)), No Salt Added Tomatoes (tomatoes, Tomato Juice, Less Than 2% Of: Calcium Chloride, Citric Acid), Lentils, Onion, Olive Oil, Cilantro, Garlic Powder, Chili Powder, Cumin.
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