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Lentil and Vegetable Soup

83 Reviews
96% would make this recipe again

Preparation : 20 min Cooking : 25 min
160 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher

Ingredients

7 tbsp green-brown lentils (dried) 70 g
1 leeks, thinly sliced 300 g
1 clove garlic, minced or pressed
1 tomatoes, coarsely chopped 120 g
1 stalk celery, cut into very small dices 70 g
1 carrots, 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 [optional]
ground pepper to taste [optional]

Before you start

It is not necessary to soak the lentils in advance.

Method

  1. Rinse and drain the lentils, then set aside.
  2. 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).
  3. 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.
  4. Adjust the seasoning then serve.

Remarks

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

Nutrition Facts Table

per 1 Serving (330g)

Amount

% Daily Value

Calories

160

Fat

6 g

10 %

Saturated 0.9 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

36 %

Calcium

6 %

Iron

19 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 2 servings
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : ½ serving

Claims

This recipe is :
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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches ½
Vegetables 1 ½
Meat and Alternatives ½
Fats 1

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Members' Reviews

83 Reviews (79 with rating only ) 96% would make this recipe again
Sort By: Most Recent| Rating | Most Helpful
lvb22
may 11, 2011 | I would make this recipe again

This soup had more flavor than i thought it was going to have. great lentil dish that wasn't overwelmed with them. could even add a little bit of rice if you wanted more texture.

Useful 0
Gabbo
may 23, 2010 | I would make this recipe again

Delicious. Very brothy.

Useful 0
shoshi68
may 13, 2010

Okay flavour, an easy-to-make, utilitarian lentil soup. I would omit the broccoli the next time - don't like how it is all greyish the next day.

Useful 2
jenbrewster
september 27, 2009 | I would make this recipe again

I added spelt noodles and chicken breast to make it more pallatable for my kids, everyone loved it!!

Useful 0

This recipe is in the following categories

Vegetables | Beans/Legumes | Soups | Low Saturated Fat | High Iron | Kosher | High Fibre | Low Cholesterol | Halal

Top Reviews

View All Reviews
shoshi68
may 13, 2010

Okay flavour, an easy-to-make, utilitarian lentil soup. I would omit the broccoli the next time - don't like how it is all greyish the next day.

Useful 2
lvb22
may 11, 2011 | I would make this recipe again

This soup had more flavor than i thought it was going to have. great lentil dish that wasn't overwelmed with them. could even add a little bit of rice if you wanted more texture.

Useful 0
Gabbo
may 23, 2010 | I would make this recipe again

Delicious. Very brothy.

Useful 0