Lentil and Vegetable Soup

Lentil and Vegetable Soup

4 servings
Preparation 20 min
Cooking 25 min

140 calories per serving 


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 vegetable broth, low-sodium   1 L
1 pinch salt [optional]   0.1 g
  ground pepper to taste    

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

Nutrition Facts

per 1 serving (330g)

Amount

% DV*

* DV = Daily Value

Calories

140

Fat

4.5 g

7 %

Saturated 0.5 g
+ Trans 0 g

3 %

Cholesterol

0 mg

Sodium

100 mg

4 %

Carbohydrate

21 g

7 %

Fibre

5 g

19 %

Sugars

5 g

Protein

6 g

Vitamin A

50 %

Vitamin C

35 %

Calcium

6 %

Iron

20 %

More info

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

More info

Claims

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

More info


This recipe is in the following categories: Beans/Legumes | Vegetables | Soups | Artery-healthy | Halal | Heart-healthy | High Fibre | High Iron | Kosher | Low Cholesterol | Low Saturated Fat | Low Sodium | Vegan | Vegetarian

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