SparkPeople Advertisers Keep the Site Free
Be the first to
rate this recipe!
Create a Recipe Makeover

Nutritional Info
  • Servings Per Recipe: 10
  • Amount Per Serving
  • Calories: 199.6
  • Total Fat: 1.3 g
  • Cholesterol: 0.0 mg
  • Sodium: 406.2 mg
  • Total Carbs: 36.1 g
  • Dietary Fiber: 8.3 g
  • Protein: 13.1 g

View full nutritional breakdown of Super Healthy Red Lentil Soup calories by ingredient
Report Inappropriate Recipe

Super Healthy Red Lentil Soup

Submitted by: KNIT1PURL2LOSE3
Super Healthy Red Lentil Soup

Introduction

The nutritional bang for the buck is phenomenal in this pot of healthfulness! Low fat, low carb, high fiber, high protein!!! I put turnips in mine, which I hate, and which you could leave out, but I guarantee you, you can't taste them at all! You can also use whatever fresh produce you have on hand, like carrots instead of the sweet potato, veggie broth rather than chicken to make it vegetarian friendly, a can of diced tomatoes if you don't have fresh, etc. Don't be afraid to experiment! The nutritional bang for the buck is phenomenal in this pot of healthfulness! Low fat, low carb, high fiber, high protein!!! I put turnips in mine, which I hate, and which you could leave out, but I guarantee you, you can't taste them at all! You can also use whatever fresh produce you have on hand, like carrots instead of the sweet potato, veggie broth rather than chicken to make it vegetarian friendly, a can of diced tomatoes if you don't have fresh, etc. Don't be afraid to experiment!
Number of Servings: 10

Ingredients

    Ingredients:
    Broth - Chicken - fat free 33% less sodium, 4 cups (or one could use vegetable to make it a vegetarian friendly dish)
    8 cups of water
    dry red lentils, 1.5 cup
    Brown Rice, Texmati Organic, 0.5 cup
    sweet potato small, peeled, cut into thin matchsticks, and then chopped
    Celery, raw, 5 stalk, large (11"-12" long), diced small
    1 green pepper, diced fine
    Turnips, 3 medium, shredded very fine
    Red Ripe Tomatoes, 6 plum tomato, diced
    Brown Lentil Soup, 1 cup (this was a leftover from a visit to a Greek restaurant last week, but definitely optional)
    2 bay leaves
    a few dried basil leaves
    salt and pepper to taste
    1-2 T Kirkland Organic No Salt Seasoning blend
    3-4 T dried chopped onions (easier than chopping fresh onions, but you can use fresh if you have them)
    1-2 tsp Sriracha Hot chili Sauce, or to taste (I like it spicy!)
    Spinach, fresh, 1.5 bunch (add this only at the final 10-15 minutes of cooking)

Directions

Add water and broth to a large soup pot, over a medium-high flame. Add 1.5 cups of red lentils (I used red because it's all I had on hand) and 0.5 cup of Organic Brown Texmati rice (or rice of your choice). Give it a stir. While this is heating up, it's time to slice and dice!

Let me say that I used the organic produce which I had on hand and which needed to be used up before today's delivery of fresh organic produce.

As I sliced and diced and chopped each veggie, I added it to the pot, stirred, adjusted the flame so it continued on a low boil/high simmer if needed, and kept slicing and dicing and chopping and adding and stirring. The only exception was adding the spinach at the very last 10-15 minutes of cooking. Everything else went into the pot as I diced it, added in the order as listed, and I let it all simmer for a good hour before adding the spinach at the end. Part of that hour was spent slicing and dicing and adding and stirring.

Also, I need to make a comment about the turnips. I don't like turnips. Never have. But we had 3 perfectly fine organic turnips in the fridge, and I thought to myself, I bet if I add them to this soup, I won't even taste them. And I was right!!! They added so much nutrition, and they couldn't even be tasted!!

Makes 10 1-cup servings

Number of Servings: 10

Recipe submitted by SparkPeople user KNIT1PURL2LOSE3.






Great Stories from around the Web


Rate This Recipe