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Tomato Lentil Soup




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Recipe By Cathy Marschean-Spivak

Cathy Marschean-Spivak recalls the lentil soup her mom made began with the ham bone leftover from a big holiday meal. This up-to-date version she created has all the taste of mom, but is healthier and easier. Use vegetarian broth and you also have Meatless Monday covered.

Nutritional Information Per Serving: 203 calories, 7 g. total fat, 1 g. saturated fat, 1 mg. cholesterol, 762 mg. sodium, 28 g. carbohydrate, 6 g. dietary fiber, 7 g. sugar, 9 g. protein.

Makes 6 servings

Ingredients

  • 2 tablespoons olive oil
  • 1 medium onion, chopped (about 1 cup)
  • 4 carrots, chopped (about 1 cup)
  • 2 stalks celery, chopped (about ½ cup)
  • 1 teaspoon Italian seasoning
  • 2 cloves garlic, minced
  • ¼ teaspoon ground black pepper
  • 5 cups vegetable or chicken broth*
  • 2 cans (about 15 ounces each) diced tomatoes
  • 1 cup dry lentils
  • 1 can (about 15 ounces) chick peas, drained

Directions

    1. Heat oil in large pot over medium-high heat. Add onion, carrot, celery, garlic, Italian seasoning and pepper. Cook and stir for 5 minutes or until tender.
    2. Add broth, tomatoes, lentils and chick peas. Heat to a boil. Reduce heat and simmer for 45 minutes or until lentils are tender, stirring occasionally.

TIP: *If you like a brothier soup, increase the broth to 6 cups.

Reminder: The ingredients in a recipe determine if it should be eaten every day, some days, or on special occasions. It's up to you and you doctor to determine what can be part of a healthy diet for you and any special needs you may have.


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Photo by Flicker user mollycakes / CC BY-NC 2.0



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