Rustic Tomato Lentil Soup

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Rustic Tomato Lentil Soup

4.5 of 5 (106)
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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 243.9
  • Total Fat: 8.0 g
  • Cholesterol: 0.0 mg
  • Sodium: 235.8 mg
  • Total Carbs: 37.2 g
  • Dietary Fiber: 8.8 g
  • Protein: 8.8 g

View full nutritional breakdown of Rustic Tomato Lentil Soup calories by ingredient
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Introduction

Cooked lentils are high in calcium, potassium, zinc, and iron.

Cooked lentils are high in calcium, potassium, zinc, and iron.


Number of Servings: 4

Ingredients

    as much garlic as you can stand, minced

    1 medium onion, diced

    3 medium carrots, diced

    2 tbsp olive oil

    2 stalks celery, chopped

    6 cups vegetable stock

    1 28-oz can diced tomatoes, including juice or 5-8 diced fresh tomatoes + 1/4 cup water

    2 cups cooked or canned lentils

    pepper (to taste)

    cayenne pepper (to taste)

    1 cup dry pasta (any short kind)




Directions

In a large soup pot, sauté garlic, onions, and carrots in oil on medium-high heat until the onions are translucent. Add the celery, stock, tomatoes, lentils, pepper, and cayenne and bring to a boil. Reduce heat to low and simmer for 20 minutes or until carrots are tender. Add pasta and simmer to 10 more minutes before serving.

Makes 4 servings.


Reprinted with permission from HOW IT ALL VEGAN! by Tanya Barnard and Sarah Kramer, Arsenal Pulp Press.


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Member Ratings For This Recipe


  • Incredible!
    7 of 7 people found this review helpful
    Excellent recipe, we loved it! We added some yellow squash and zucchini and that added some nice flavor, too. - 3/15/09

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  • Very Good
    6 of 6 people found this review helpful
    This was good, but I think far more than 4 servings, I'm logging as if it were 8 - so I'm putting in .5 servings. I will be saving this to make again. I used orzo pasta which went very well. - 3/7/09

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  • Incredible!
    6 of 6 people found this review helpful
    This soup is delicious and so low in calories that I can really fill up on it and not feel guilty at all. The only thing is that the serving sizes do not seem to be very accurate. I added an extra 3/4 cup pasta, and ended up with fifteen, one cup servings that were 160 something calories each. - 9/17/07

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  • Incredible!
    5 of 5 people found this review helpful
    This was absolutely wonderful, except for me getting a little carried away with the cayenne. :) When we heat up the leftovers I think I'll add a few fresh basil leaves. Made 6 servings of 1 1/2 cups. - 3/30/09

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  • Very Good
    5 of 5 people found this review helpful
    I also used dry lentils, and added more liquid (vege boullion). It made a huge batch. Way more than 4 servings, which was just fine with us! I added fresh parsley, otherwise made it just the way it was written. My husband really liked the flavor. Thanks for the recipe! - 3/10/09

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