Hearty Lentil Soup

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Nutritional Info
  • Servings Per Recipe: 10
  • Amount Per Serving
  • Calories: 162.3
  • Total Fat: 3.7 g
  • Cholesterol: 0.0 mg
  • Sodium: 251.3 mg
  • Total Carbs: 26.5 g
  • Dietary Fiber: 7.7 g
  • Protein: 7.8 g

View full nutritional breakdown of Hearty Lentil Soup calories by ingredient
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Number of Servings: 10


    3 Tbsp. Olive Oil
    3 Onions, chopped
    4 Celery Stalks, diced
    1 Bell Pepper, chopped
    1 10 oz. package Frozen Spinach (or you can use fresh)
    1 cup Parsley, coarsely chopped
    1 100 g can Crushed Tomatoes
    2 tsp. dried basil
    1 tsp. dried oregano
    2 bay leaves
    2 cups dried lentils
    8 cups water
    1 Tbsp. curry powder or paste (or a little more if you like it spicier!)
    1 15.5 oz. can garbanzo beans.


Heat the olive oil in a large, heavy pot over medium heat. SauteƩ onions until translucent, or about 5 minutes. Add the garlic. After about a minute, add the celery and bell pepper. SauteƩ these vegetables together for a few minutes, then add the spinach, parsley, and crushed tomatoes (it's fine if the spinach is still frozen). Season with basil and oregano, and add the bay leaves. Next, add the lentils and 8 cups of water. Bring to a boil, then lower heat and allow to simmer, covered, for about an hour (or more), stirring occasionally. About 10 minutes before you're done, add the canned chickpeas, and curry powder or paste to taste.

Makes about 10 1-cup servings.

This soup is delicious and filling--and even better as leftovers when the flavors have had time to develop. It's good over rice, with crusty whole-wheat bread, or served with a dollop of plain non-fat yogurt.

Number of Servings: 10

Recipe submitted by SparkPeople user MCLAIRE.

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