Lentil, Potato, and Tomato Soup
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 8
Ingredients
2 tablespoons extra light olive oil1 medium red onion, chopped2 medium carrots, chopped2 celery stalks, chopped1 garlic clove, minced1 1/2 teaspoons cumin (or 1 teaspoon ground coriander and 1/2 teaspoon cumin)1 pound dried lentils, picked over and rinsed1 fresh or dried bay leaf1 large russett potato (about 1 pound), peeled and cut into 1/2-inch dice (or you can use a sweet potato)1 (14 1/2 ounce) can no- or low-sodium diced tomatoes2 tablespoons fresh lemon juice, or to taste (start with 1 tablespoon)1/4 cup fresh cilantro leaves, chopped1/2 teaspoon salt1/4 teaspoon black pepper8 tablespoons plain low-fat Greek yogurt, for serving (I used Vanilla instead of plain)
1. In a large saucepan, heat the olive oil over medium heat. Add the onion, carrots, and celery. Cook, stirring occasionally, until the vegetables are softened, about 6 minutes. Add the garlic, coriander, and cumin and cook until fragrant, about 30 seconds.
2. Add the lentils, 7 cups water, and the bay leaf. Bring to a boil, reduce to a simmer, cover, and cook for 10 minutes. Add the potato and continue to cook, covered, until the lentils and potato are just tender, 12 to 15 minutes (if using a sweet potato)
3. Stir in the tomatoes with their juice and cook until warmed through, about 4 minutes. Remove and discard the bay leaf. Stir in the lemon juice, cilantro, salt, and pepper. Taste and add more lemon juice if necessary. Spoon into eight bowls and top each bowl with a tablespoonful of yogurt. Serve.
Serving Size: Serves 8 (1 1/2 cups per serving)
Number of Servings: 8
Recipe submitted by SparkPeople user USFGIRL86.
2. Add the lentils, 7 cups water, and the bay leaf. Bring to a boil, reduce to a simmer, cover, and cook for 10 minutes. Add the potato and continue to cook, covered, until the lentils and potato are just tender, 12 to 15 minutes (if using a sweet potato)
3. Stir in the tomatoes with their juice and cook until warmed through, about 4 minutes. Remove and discard the bay leaf. Stir in the lemon juice, cilantro, salt, and pepper. Taste and add more lemon juice if necessary. Spoon into eight bowls and top each bowl with a tablespoonful of yogurt. Serve.
Serving Size: Serves 8 (1 1/2 cups per serving)
Number of Servings: 8
Recipe submitted by SparkPeople user USFGIRL86.
Nutritional Info Amount Per Serving
- Calories: 286.6
- Total Fat: 3.9 g
- Cholesterol: 0.0 mg
- Sodium: 304.3 mg
- Total Carbs: 59.1 g
- Dietary Fiber: 23.4 g
- Protein: 22.4 g
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