Tomato Lentil Soup

Number of Servings: 6 (452g)
Active Time: 15 min.
Total Time: 1 hour
Tomato Lentil Soup

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

  1. Heat olive oil in large, heavy-bottomed pot over medium-high heat. Add onion and sauté until slightly translucent (3-4 minutes).
  2. Add remaining ingredients except cilantro. Bring to a boil. Reduce heat and simmer on low until lentils are tender, stirring occasionally (40-45 minutes).
  3. Blend half of soup with an immersion blender and pour back into pot. Stir well.
  4. Serve hot, garnished with cilantro.

Nutrition Facts

6 servings per container

Serving Size 452g

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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