Italian Lentil Soup
TOTAL TIME: Prep: 15 min. Cook: 40 min.
YIELD: 6 servings (2 quarts).
Lentils, like beans, are part of the legume family and add cholesterol-reducing fiber to this tasty soup. —Marybeth Gessele, Gaston, Oregon
Ingredients
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1 medium onion, chopped
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1 tablespoon olive oil
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2 garlic cloves, minced
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3-1/4 cups water
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1 can (14-1/2 ounces) vegetable broth
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1 cup dried lentils, rinsed
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1 medium carrot, shredded
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1 small green pepper, finely chopped
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1 teaspoon dried oregano
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1/2 teaspoon dried basil
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1/4 teaspoon crushed red pepper flakes, optional
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1 can (14-1/2 ounces) no-salt-added diced tomatoes
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1 can (6 ounces) tomato paste
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1 tablespoon lemon juice
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2 cups cooked brown rice
Directions
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1.
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, if desired, pepper flakes. Bring to a boil. Reduce heat; cover and simmer for 20-25 minutes or until lentils are almost tender.
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2.
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.
Nutrition Facts
1-1/3 cups: 269 calories, 3g fat (0 saturated fat), 0 cholesterol, 383mg sodium, 48g carbohydrate (9g sugars, 14g fiber), 13g protein.
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