var_dump($adSection);

Lentil and Vegetable Soup

20 Reviews
89% would make this recipe again

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

140

Fat

4 g

7 %

Saturated 0.6 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

36 %

Calcium

6 %

Iron

20 %

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, 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

DIABETES Exchange

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

Leave a review

You have to be logged in to leave a review

Members' Reviews

20 Reviews (19 with rating only ) 89% would make this recipe again
hannahdayan
march 29, 2011 | I would make this recipe again

I liked the soup a lot, great for a cool day.

Useful 1

Top Reviews

View All Reviews
hannahdayan
march 29, 2011 | I would make this recipe again

I liked the soup a lot, great for a cool day.

Useful 1