Lentil and Vegetable Soup
Lentils are naturally fat-free (or with just a trace of fat), filled with antioxidants, vitamins and minerals and packed with dietary fiber. This traditional lentil soup includes plenty of onion and carrot to boost the antioxidants even more.
Makes 12 cups (8 servings, 1½ cups per serving)
2 tablespoons canola oil
2½ cups chopped onion
1 tablespoon minced garlic
1⅓ cups diced carrot
1 cup diced celery
16 ounces lentils, rinsed and drained
1 can (15 ounces) petite diced tomatoes
1 teaspoon dried Italian seasoning
4 cups low-sodium vegetable broth
8 cups water
1 tablespoon balsamic vinegar
½ teaspoon black pepper
salt to taste
1. Heat the oil in a large (8-quart) stock pot.
2. Add onions, garlic, carrots and celery, and cook until just tender.
3. Stir in the lentils, diced tomatoes, Italian seasoning, vegetable broth and water.
4. Bring to a boil, reduce the heat and simmer 30 to 40 minutes or until lentils are tender and just starting to fall apart.
5. Remove four cups of soup and purée in a food processor or blender.
6. Add puréed mixture back to stock pot and add balsamic vinegar and pepper.
7. Stir well.
8. Salt as desired.
9. Serve warm.
Nutrition information (per serving)
20 g protein
50 g carbohydrates
3.5 g fat (0.5g saturated)
0 mg cholesterol
460 mg sodium
88 mg calcium
5 mg iron
3050 IU vitamin A
14 mg vitamin C
18 g fiber
Tags: antioxidant-boost , dinner , high-fiber , high-protein , low-fat , lunch , nutrient-rich , vegetables , vegetarian
Kim Galeaz is an Indianapolis-based registered dietitian and owner of Galeaz Food & Nutrition Communications. As a freelance culinary-nutrition consultant, she has worked with many companies, including The Coca-Cola Company, The Kroger Company and Weider Publications, to help position and promote smart and healthy food, beverage and lifestyle choices.