Lentil and Vegetable Soup

20 Reviews
89% would make this recipe again

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Ingredients

??? green or brown lentils (dried) ???
??? leeks, thinly sliced ???
??? garlic, minced or pressed ???
??? tomatoes, coarsely chopped ???
??? celery, cut into very small dices ???
??? carrots, cut into very small dices ???
??? broccoli, cut into small florets ???
??? olive oil ???
??? vegetable broth ???
??? 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.

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

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

Net Carbs

16 g

Protein

6 g

Vitamin A

50 %

Vitamin C

36 %

Calcium

6 %

Iron

20 %
More info

Claims

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

20 Reviews (19 with rating only) 89% 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

Top Reviews

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

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

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