Lentil Vegetable Soup
Enjoy this hearty vegetable and lentil soup -- packed with lentils, celery, onion, and tomato sauce -- on a cold winter's evening.
- 6 Servings
- Less than $3.00
Lentil Vegetable Soup
Enjoy this hearty vegetable and lentil soup -- packed with lentils, celery, onion, and tomato sauce -- on a cold winter's evening.
- 6 Servings
- Less than $3.00
Ingredients
- 1 cup lentils
- 5 cups water
- 2 tablespoons vegetable oil
- 1 tablespoon onion
- 1 cup canned tomato sauce, low-sodium
- 1/2 teaspoon garlic powder
- 1 teaspoon salt
- 1/4 teaspoon black pepper
- 1 bay leaf
- 1 celery stalk
- 2 tablespoons vinegar
Steps
1
Wash hands with soap and water.
2
Sort lentils.
3
Place lentils in deep pot with water. Bring to a boil and add all ingredients except vinegar.
4
Reduce heat and cover.
5
Cook slowly for 1 hour, adding more water if necessary.
6
Add vinegar.
7
Remove garlic and bay leaf before serving.
Ingredients
Serving Size: 1/6 of recipe (316g)
| Nutrients | Amount |
|---|---|
| Total Calories | 169 |
| Total Fat | 6 g |
| Saturated Fat | 1 g |
| Monounsaturated Fat | 2 g |
| Polyunsaturated Fat | 2 g |
| Linoleic Acid | 2 g |
| α-Linolenic Acid | 0.3 g |
| Omega 3 - EPA | 0 mg |
| Omega 3 - DHA | 0 mg |
| Cholesterol | 1 mg |
| Carbohydrates | 22 g |
| Dietary Fiber | 8 g |
| Total Sugars | 4 g |
| Added Sugars included | 3 g |
| Protein | 9 g |
| Minerals | |
| Calcium | 39 mg |
| Potassium | 490 mg |
| Sodium | 415 mg |
| Copper | 285 mcg |
| Iron | 3 mg |
| Magnesium | 43 mg |
| Phosphorus | 180 mg |
| Selenium | 3 mcg |
| Zinc | 1 mg |
| Vitamins | |
| Vitamin A | 15 mcg RAE |
| Vitamin B6 | 0.2 mg |
| Vitamin B12 | 0 mg |
| Vitamin C | 3 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 2 mg |
| Vitamin K | 15 mcg |
| Folate | 171 mcg DFE |
| Thiamin | 0.2 mg |
| Riboflavin | 0.1 mg |
| Niacin | 3 mg |
| Choline | 36 mg |
Source:
- Recipe Collection
- University of Nebraska at Lincoln
- Nebraska Nutrition Education Program