Hearty Red Lentil Soup - KNEP - Kentucky Nutrition Education Program

Recipes

Hearty Red Lentil Soup

Servings:Makes 6 servingsServing Size:1 cupRecipe Cost:$6.24Cost per Serving:$1.04
spoon of red lentils

Ingredients:

  • 1 cup dry red lentils or 2 cans (15 ounces each) kidney, pinto, or white beans, rinsed and drained
  • 1 tablespoon canola oil
  • 2 carrots, peeled and diced or 1 can (15 ounces) carrots, rinsed and drained
  • 2 celery ribs, diced or 1/4 teaspoon celery seed
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon dried cumin
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon dried oregano
  • 1 can (14.5 ounces) diced tomatoes
  • 2 cups chopped fresh greens (turnip, collard, or kale) or 1 can (15 ounces) spinach, drained
  • 4 cups (32 ounces) low-sodium vegetable broth
  • 2 cups water
  • 1 bay leaf
  • 1 tablespoon apple cider vinegar or white vinegar (optional)
  • 1/2 teaspoon each salt and pepper

Directions:

  1. Wash hands with warm water and soap, scrubbing for at least 20 seconds.
  2. Gently clean all the produce under cool running water.
  3. Sort and rinse 1 cup of dry red lentils under cold water. Set aside.
  4. In a large pot, heat 1 tablespoon of canola oil over medium heat.
  5. Add the diced carrots and celery to the pot and sauté for 5 to 7 minutes, until the vegetables are softened.
  6. Stir in the onion powder, garlic powder, dried thyme, dried cumin, and dried oregano. Cook for 1 to 2 minutes until fragrant.
  7. Pour in 1 can (14.5 ounces) of diced tomatoes and their juice. Add the rinsed red lentils and stir to combine.
  8. Stir in 2 cups of chopped fresh greens.
  9. Add 4 cups (32 ounces) of low-sodium vegetable broth, 2 cups of water, and 1 bay leaf to the Stir well and bring the mixture to a boil.
  10. Once boiling, reduce the heat to low, cover, and simmer for 15 to 20 minutes, or until the lentils are tender. Stir occasionally to prevent sticking.
  11. Remove the bay leaf and stir in 1 tablespoon apple cider vinegar (if using).
  12. Season with 1/2 teaspoon each of salt and pepper to taste.
  13. Ladle the soup into bowls and serve
Source: University of Kentucky Food as Health Alliance

Nutrition facts per serving: 160 calories; 5 g total fat; 0.5 g saturated fat; 0 g trans fat; 0 mg cholesterol; 310 mg sodium; 22 g total carbohydrate; 7 g dietary fiber; 5 g total sugars; 0 g added sugars; 7 g protein; 0% Daily Value of vitamin D; 6% Daily Value of calcium; 15% Daily Value of iron; and 15% Daily Value of potassium