[NEW] 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.
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Prep Time: 15 min.
Cook Time: 1 hour
Total Time: 1 hour 15 mins
6 Servings
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[NEW] Tomato Lentil Soup

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 (
  • 4 oz.) cans, fat-free, reduced-sodium chicken broth 2 (
  • 4 oz.) cans no-added-salt diced tomatoes, undrained ¼ cup chopped fresh cilantro

Tip: Screenshot this list for easy reference while shopping

Instructions

  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 452 g
Amount per serving
Calories 306
% Daily Value*
Total Fat 3.5g 4%
Saturated Fat 0.5g 2%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 491.3mg 21%
Total Carbohydrate 51.6g 19%
Dietary Fiber 9.97g 36%
Total Sugars 6.7g
Includes 0g Added Sugars 0%
Protein 20.3g
Vitamin D 0mcg 0%
Calcium 99.8mg 8%
Iron 5.9mg 35%
Potassium 956.9mg 20%

*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.

Practical Notes
No additional notes for this recipe.

Score Breakdown

+ More
  • Fiber
  • Vitamins & Minerals
  • Whole Grains
− Less
  • Additives to Limit
  • Added Sodium
  • Added Sugar
+5 -3 =2
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