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Lentil and Vegetable Soup

4 servings

Preparation 20 min / Cooking 25 min

$1.18 per serving / $0.96 with specials

160 calories per serving

Recipe

Nutrition Info

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Ingredients

7 tbsp	green-brown lentils (dried)	70 g
1	leek(s), thinly sliced	300 g
1 clove	garlic, minced or pressed
1	tomato(es), coarsely chopped	120 g
1 stalk	celery, cut into very small dices	70 g
1	carrot(s), cut into very small dices	100 g
2/3 cup	broccoli, cut into small florets	80 g
5 tsp	olive oil	25 mL
4 cups	chicken broth	1 L
	salt to taste
	ground pepper to taste

Before you start

It is not necessary to soak the lentils in advance.

Method

Rinse and drain the lentils, then set aside.
Prepare the vegetables: finely slice the leek; mince or press the garlic; coarsely chop the tomatoes; chop the celery and carrot into very small dices (about 3 mm); cut the broccoli into small pieces (about 2 cm).
In a pot, sweat the leek and garlic in the olive oil over medium heat about 3-4 min. Add the remaining vegetables, lentils, and broth, then bring to a boil, reduce the heat and simmer uncovered for 25 min or until the lentils are tender.
Adjust the seasoning then serve.

Remarks

The soup keeps up to 6 days in the refrigerator or up to 3 months in the freezer.

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit:	2	servings
Grain Products:	0	serving
Milk and Alternatives:	0	serving
Meat and Alternatives:	½	serving

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Claims

Free :: Added Sugar, Cholesterol, Trans Fat
Low :: Saturated Fat
Source of :: Calcium, Copper, Niacin, Pantothenic Acid, Phosphorus, Vitamin B1, Vitamin B2, Vitamin B6, Zinc
Good source of :: Fibre, Iron, Magnesium, Potassium, Vitamin C, Vitamin E
Excellent source of :: Folacin, Manganese, Vitamin A, Vitamin K

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Nutrition Facts Table

Nutrition Facts

per 1 serving (330g) excluding optional ingredients

Amount

% DV*

* DV = Daily Value

Calories

160

Fat

6 g

10 %

Saturated 1 g
+ Trans 0 g

4 %

Cholesterol

0 mg

Sodium

690 mg

29 %

Carbohydrate

20 g

7 %

Fibre

4 g

16 %

Sugars

4 g

Protein

7 g

Vitamin A

50 %

Vitamin C

35 %

Calcium

6 %

Iron

20 %

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