Lentil and Vegetable Soup

1 Reviews
100% would make this recipe again

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Preparation : 20 min Cooking : 25 min
160 calories/serving
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Ingredients

1/4 fennels, thinly sliced 80 g
1 turnips, cut into dices 170 g
1 tomatoes, coarsely chopped 120 g
1/2 stalk celery, cut into very small dices 35 g
1 carrots, cut into very small dices 100 g
1 zucchini, cut into dices 130 g
1 1/2 tbsp Garlic-Infused Oil 25 mL
4 cups Allergen-Free Vegetable Broth 1 L
3/4 cup lentils (canned), rinsed and drained 190 mL
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]

Method

  1. Prepare the vegetables: finely slice the fennel; coarsely chop the tomatoes; chop the celery and carrot into very small dices (about 3 mm); cut the turnip and zucchini into dices.
  2. In a pot, sweat the fennel in the garlic-infused oil over medium heat about 3-4 min. Add the remaining vegetables and broth, then bring to a boil, reduce the heat and simmer uncovered for 25 min or until the vegetables are tender. Rince the lentils then add them to the pot. Heat through, 2-3 min.
  3. Adjust the seasoning then serve.

Observations

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

This recipe is reserved to subscribers to Premium and VIP

Nutrition Facts Table

per 1 serving (170 g)

Amount

% Daily Value

Calories

160

Fat

8 g

12 %

Saturated 1.1 g
+ Trans 0 g

5 %

Cholesterol

0 mg

Sodium

370 mg

16 %

Carbohydrate

20 g

7 %

Fibre

6 g

24 %

Sugars

6 g

Net Carbs

14 g

Protein

5 g

Vitamin A

150 %

Vitamin C

38 %

Calcium

7 %

Iron

17 %
More info

Claims

This recipe is :
Diet-related health claims  :
Heart-healthy
Excellent source of  :
Fibre, Folacin, Potassium, Vitamin A, Vitamin K
Good source of  :
Iron, Magnesium, Manganese, Vitamin B6, Vitamin C, Vitamin E
Source of  :
Calcium, Copper, Niacin, Pantothenic Acid, Phosphorus, Vitamin B1, Vitamin B2, Zinc
Low  :
Saturated Fat
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 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

1 Reviews (1 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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