Lentil Soup in a Snap

10 9 96
Ingredients Minutes Calories
Prep Cook Servings
2 min 7 min 4
Lentil Soup in a Snap
Health Highlights

Ingredients


1 tbsp Water
1 medium White onion (chopped)
2 clove(s) Garlic (minced)
1 cup sliced Carrots
1 cup Lentils, red, cooked (rinsed)
4 cup Vegetable stock/broth, low sodium
1/4 tsp Oregano, fresh
1 pinch Salt and pepper (to taste)
1 bunch Basil, fresh
1/2 whole lemon(s) Lemon juice

Instructions


  1. Sauté the onions, garlic, and carrot in water until onions become translucent (about 5 minutes).
  2. Add the lentils, vegetable stock, oregano, salt, and pepper, stir to combine, and bring to a boil.
  3. Reduce heat to simmer, covered, for about 7 minutes, stirring occasionally.
  4. Turn off the heat and mix in the fresh basil and lemon juice just before serving.
  5. Light some candles, take a deep breath, and warm your soul!

Notes:

Quick Tip:

  • For more protein, add chickpeas, beans, or more lentils.
  • Serve with a piece whole grain brown rice or quinoa if desired.





Nutritional Highlights:

Lentils are a great source of fiber and are full of polyphenols, which fight against harmful agents in the body.


Nutrition Facts

Per Portion

Calories 96
Calories from fat 4.5
Calories from saturated fat 0.6
Total Fat 0.5 g
Saturated Fat 0.1 g
Trans Fat 0
Polyunsaturated Fat 5.0 g
Monounsaturated Fat 10.7 g
Cholesterol 0
Sodium 88 mg
Potassium 403 mg
Total Carbohydrate 19.5 g
Dietary Fiber 6.6 g
Sugars 5.3 g
Protein 6.6 g

Dietary servings

Per Portion


Meat Alternative 0.3
Vegetables 1.2

Energy sources


Pygal68%454.2684848697625241.736010261359045%296.19581846508873221.0177181409829627%313.3450758488918137.9282593010340268%27%CarbohydratesFatProtein

Meal Type(s)

Appetizer
Lunch
Main
Side
Soup




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