Lentil and Vegetable Soup

43 Reviews
97% would make this recipe again

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Preparation : 20 min Cooking : 25 min
180 calories/serving

Ingredients

1/3 cup green or 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
1 1/2 tbsp olive oil 25 mL
4 cups chicken broth, low-sodium 1 L
1 pinch salt [optional] 0.2 g
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.

Observations

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

Nutrition Facts Table

per 1 serving (330 g)

Amount

% Daily Value

Calories

180

Fat

7 g

11 %

Saturated 1.2 g
+ Trans 0 g

6 %

Cholesterol

0 mg

Sodium

100 mg

4 %

Carbohydrate

22 g

7 %

Fibre

4 g

16 %

Sugars

4 g

Net Carbs

18 g

Protein

10 g

Vitamin A

50 %

Vitamin C

36 %

Calcium

5 %

Iron

21 %
More info

Claims

This recipe is :
Diet-related health claims  :
Artery-healthy, Heart-healthy
Excellent source of  :
Folacin, Manganese, Potassium, Vitamin A, Vitamin K
Good source of  :
Copper, Fibre, Iron, Magnesium, Niacin, Phosphorus, Vitamin B6, Vitamin C, Vitamin E
Source of  :
Calcium, Pantothenic Acid, Vitamin B1, Vitamin B12, Vitamin B2, Zinc
Low  :
Saturated Fat, Sodium
Free  :
Added Sugar, Cholesterol, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches ½
Vegetables 1 ½
Meat and Alternatives ½
Fats 1
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

43 Reviews (40 with rating only) 97% would make this recipe again
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My Notes

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  • I replaced oregano by rosemary and it turned out great
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Top Reviews

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Anonyme
october 20, 2021 | I would make this recipe again

After following the recipe exactly, I didn't like the look of the soup because it looked like water with vegetables. When I tasted it; the lentils were very undercooked and the vegetables were a little as well. I put it back on the stove for almost an extra 25 minutes on medium heat and finally it looked like the picture and everything was cooked properly. I added more broth because a lot got absorbed and then added some celery salt, chicken powder, salt and pepper. It was tasty but you definitely need to like lentils for this because that's the main flavour and texture.

Useful 1
may 02, 2012 | I would make this recipe again

The soup is tasty, but it doesn't look at all like the one on the picture. Its look isn't quite inviting, you really have to love lentils to dare taste the soup. I would make it again, but would boil the lentils first for couple of minutes, discard the brown water and then add them to the rest of the ingredients.

Useful 1
november 07, 2011 | I would make this recipe again

Toute la famille a aimé. Bonne idée d'utiliser du bouillon faible en sel.

Useful 0

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