Vegetarian Lentil Soup
En Español (Spanish Version)

Nutrition Facts
Serving Size½ of recipeCalories283Total Fat6.5 gSaturated Fat2 gSodium996 mgTotal Carbohydrate37 gDietary Fiber17 gProtein20.5 g
Servings and Times
Tip: Portion leftovers into individual containers and save for tomorrow’s lunch or freeze.

Ingredients and Preparation
IngredientsMeasuresOlive oil1 tablespoonMedium onion, chopped1Celery stalks, sliced2Medium carrots, sliced2Garlic cloves, minced2Vegetable stock or broth3 cups (24 ounces)Water2 cupsDried lentils, washed1 cupReduced-sodium diced tomatoes, undrained1 (14.5-ounce) canParsley, finely chopped2 tablespoonsDried marjoram1 teaspoonDried thyme½ teaspoonSalt½ teaspoonPepper to tasteGrated Parmesan cheese4 tablespoons
  • Directions
  • Heat olive oil in a Dutch oven or large heavy pot over medium heat. Add onions, celery, carrots, and garlic, and sauté for 6-7 minutes.
  • Add vegetable stock, water, lentils, tomatoes, and herbs, and bring to a boil. Reduce heat, cover, and simmer until lentils are tender, about 30 minutes.
  • Add ¼ teaspoon salt and pepper to taste.
  • Serve and top with Parmesan cheese.

  • Exchanges
    1 starch; 1 very lean meat ½ lean meat; 2.5 vegetables; 1 fat

    Side Suggestions: Provolone Paninis
    For each person, place 2 slices of provolone cheese between 2 slices of whole wheat bread. Place nonstick grill pan or skillet over medium-high heat and spray with cooking spray. Add sandwiches to the pan and then place a plate with a canned food item or other weight on top. Cook for 1-2 minutes on each side. (Alternatively you can also use a panini press.)

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