Thursday, December 20, 2012

Lentil Soup

There's something about cold winters nights and warm soup. I can't get enough lately! This savory classic is low in fat and high in protein. It's a vegan soup recipe will warm you up and lean you out.

(makes 4 servings)

  • 1 Tbsp. olive oil
  • 2-1/2 large onions, peeled and finely chopped
  • 2 small carrots, peeled and diced
  • 1 lb. uncooked lentils, sorted and washed
  • 5 cups fat-free vegetable broth
  • 2 cups water
  • 1 clove garlic, peeled and minced
  • Salt (to taste)
  • Pepper (to taste)


    1. Heat oil in a large, heavy soup pot. 
    2. Add onions, garlic, and carrots and cook over moderate heat until onions are limp. 
    3. Add lentils, broth, and water, and bring to a boil. 
    4. Lower heat, cover, and simmer for 30 minutes, or until lentils are very soft.
    5. Stir in more warm water if soup becomes too thick.
    6.  Pour soup through colander, catching liquid that drains off in a large bowl. 
    7. Return liquid to soup pot. 
    8. Puree 1/3 of lentil mixture in food processor or blender or through food mill; return to pot.
    9.  Stir in remaining whole-lentil mixture. 
    10. If desired, season with salt and pepper. 

    Serving details w/o cheese:
    (1/12 of recipe)
    Calories = 165
    Protein = 11g
    Fiber = 12g
    Carbs = 27g
    Fat = 2g


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