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Nutritional Info
  • Servings Per Recipe: 5
  • Amount Per Serving
  • Calories: 193.7
  • Total Fat: 1.0 g
  • Cholesterol: 0.0 mg
  • Sodium: 199.8 mg
  • Total Carbs: 40.6 g
  • Dietary Fiber: 10.1 g
  • Protein: 9.1 g

View full nutritional breakdown of Spicy Lentil, Bean & Vegetable Soup calories by ingredient
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Spicy Lentil, Bean & Vegetable Soup

Submitted by: LAWLI56

Introduction

Low fat & sodium & perfect for a cold day Low fat & sodium & perfect for a cold day
Number of Servings: 5

Ingredients

    Lentils, 100 grams
    Onions, chopped, 2 medium
    garlic,4 cloves, crushed
    Green Peppers (bell peppers), 1 cup, chopped
    Del Monte Diced Tomatoes, No Salt Added, 1 can
    Water, 1 litre
    Mixed Vegetables, frozen, 250 grams
    Yellow Sweet Corn, Canned in water, 160 grams
    Potato, raw, diced, 250 grams
    Beans, pinto, cooked, 1 cup
    Basil, 1 tsp
    Oregano, 1 tsp
    Crushed chillies, dried, 1 tsp
    Black pepper, to taste
    Paprika, 2 tsp
    Cooking spray

Directions

Cook garlic & onions in a thick bottom pan with cooking spray till transluscent, then add the green pepper and cook for 2 -3 minutes. Add lentils, vegetables, potatoes, tomatoes, water, chillies, paprika and herbs and bring to the boil, then simmer gently until the lentils and vegetables are soft (about 15-20 minutes). Add the pinto beans and season to taste with pepper.
Add a little extra water if it gets too dry as the lentils thicken the soup.

Serve with a slice of french stick, sprinkled with 1/2oz chedder cheese and toasted (not included in calorie count). You can also use a slow cooker and cook this on low for 6-8 hours.

Number of Servings: 5

Recipe submitted by SparkPeople user LAWLI56.






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