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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 265.1
  • Total Fat: 1.5 g
  • Cholesterol: 0.0 mg
  • Sodium: 1,330.4 mg
  • Total Carbs: 54.6 g
  • Dietary Fiber: 9.6 g
  • Protein: 10.1 g

View full nutritional breakdown of Healthy Cooking Italian Lentil Soup calories by ingredient
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Healthy Cooking Italian Lentil Soup

Submitted by: KDKOSMO

Introduction

I got this recipe from Healthy Cooking magazine. I modified a couple things (noted in the ingredients list) and included only the ingredients I actually used in calculating this recipe. Also, I made this into four servings, the magazine makes it into six servings. I wanted the soup to stand alone as a full meal. VERY GOOD vegetarian soup...even us carnivores won't miss the meat here... I got this recipe from Healthy Cooking magazine. I modified a couple things (noted in the ingredients list) and included only the ingredients I actually used in calculating this recipe. Also, I made this into four servings, the magazine makes it into six servings. I wanted the soup to stand alone as a full meal. VERY GOOD vegetarian soup...even us carnivores won't miss the meat here...
Number of Servings: 4

Ingredients

    1 medium onion, chopped
    2 garlic cloves, minced
    1 tablespoon Olive Oil (used cooking spray instead)
    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 (I subbed celery)
    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 (didn't have, added flour to excess tomato juice from quart of homemade canned tomatoes)
    1 tablespoon lemon juice
    2 cups cooked brown rice

Directions

Start cooking rice according to package directions. Then...

In a Dutch oven, saute onion and garlic in oil until tender. Add the water, broth, lentils, carrot, green pepper (I used celery), 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 (I omitted and used flour instead) and lemon juice. Bring to a boil. Reduce heat; cover and simmer 10 minutes longer or until lentils are tender.

Serve with rice.

Number of Servings: 4

Recipe submitted by SparkPeople user KDKOSMO.






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