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Italian Lentil Soup

 Italian Lentil Soup
Lentils, like beans, are part of the legume family and add cholesterol-reducing fiber to this tasty soup. Marybeth Gessele - Gaston, Oregon
6 ServingsPrep: 15 min. Cook: 40 min.

Ingredients

  • 1 medium onion, chopped
  • 1 tablespoon olive oil
  • 2 garlic cloves, minced
  • 3-1/4 cups water
  • 1 can (14-1/2 ounces) vegetable broth
  • 1 cup dried lentils, rinsed
  • 1 medium carrot, shredded
  • 1 small green pepper, finely chopped
  • 1 teaspoon dried oregano
  • 1/2 teaspoon dried basil
  • 1/4 teaspoon crushed red pepper flakes, optional
  • 1 can (14-1/2 ounces) no-salt-added diced tomatoes
  • 1 can (6 ounces) tomato paste
  • 1 tablespoon lemon juice
  • 2 cups cooked brown rice

Directions

  • In a Dutch oven, saute onion in oil until tender. Add garlic; cook 1
  • minute longer. Add the water, broth, lentils, carrot, green pepper,
  • oregano, basil and pepper flakes if desired. Bring to a boil. Reduce
  • heat; cover and simmer for 20-25 minutes or until lentils are almost
  • tender.
  • Stir in the tomatoes, tomato paste and lemon juice. Bring to a boil.
  • Reduce heat; cover and simmer 10 minutes longer or until lentils are
  • tender. Serve with rice. Yield: 6 servings (2 quarts).

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Italian Lentil Soup (continued)

Nutritional Facts: 1-1/3 cups with 1/3 cup rice equals 269 calories, 3 g fat (trace saturated fat), 0 cholesterol, 383 mg sodium, 48 g carbohydrate, 14 g fiber, 13 g protein.