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Lentil and Vegetable Soup

36 Reviews
97% would make this recipe again

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

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, low-sodium 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

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

Protein

10 g

Vitamin A

50 %

Vitamin C

36 %

Calcium

5 %

Iron

21 %

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, Sodium
Source of  :
Calcium, Pantothenic Acid, Vitamin B1, Vitamin B12, Vitamin B2, Zinc
Good source of  :
Copper, Fibre, Iron, Magnesium, Niacin, Phosphorus, Vitamin B6, Vitamin C, Vitamin E
Excellent source of  :
Folacin, Manganese, Potassium, Vitamin A, Vitamin K
Diet-related health claims  :
Artery-healthy, Heart-healthy

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

36 Reviews (33 with rating only ) 97% would make this recipe again
Sort By: Most Recent| Rating | Most Helpful
xBluerose88x
may 26, 2014 | 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 0
nstefanova
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 0
Habana
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

Top Reviews

View All Reviews
xBluerose88x
may 26, 2014 | 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 0
nstefanova
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 0
Habana
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