Herbed Lentil Soup |
Ingredients:
1 tbsp olive oil
2 cups diced onion (1 large yellow onion)
3 gloves of garlic, minced
2 carrots, diced
2 stalks of celery diced
1 tbsp chopped celery leaves
1/2 tsp thyme
1/2 tsp oregano
1/4 tsp coriander
1/4 tsp black pepper
1 tbsp chopped fresh parsley (or 1 tsp dried)
1 tbsp vegetable bouillon (I like Better than Bouillon brand)
6 cups water
1 cup diced tomatoes with juice
1 cup lentils
1 tsp sea salt
1 cup finely diced greens of your choice (collards or spinach work well)
Directions:
Heat the olive oil in a soup pot and add the onion and garlic. Let the onion and garlic cook until the onion is translucent, around 5-7 minutes. Add the diced carrots and celery and cook for 5 minutes, while stirring frequently. Then add all of the spices and stir to combine. Let this heat for 1 minute more to let the seasonings bloom. Next, add the bouillon, water, diced tomatoes, and lentils. Bring the soup to a simmer and cook for 30-45 minutes (check the soup occasionally and add more water if needed). Finally, add the salt and the greens. Stir to combine and let it cook for 5-10 more minutes so the greens can wilt.
For 8 servings. Nutritional information from caloriecount.about.com.
Nutrition Facts | ||||||
Serving Size 315 g
| ||||||
Amount Per Serving
| ||||||
Calories
129
Calories from Fat
19
| ||||||
% Daily Value*
| ||||||
Total Fat
2.2g
3%
| ||||||
Trans Fat
0.0g
| ||||||
Cholesterol
0mg
0%
| ||||||
Sodium
259mg
11%
| ||||||
Potassium
399mg
11%
| ||||||
Total Carbohydrates
20.5g
7%
| ||||||
Dietary Fiber
9.0g
36%
| ||||||
Sugars
3.1g
| ||||||
Protein
7.1g
| ||||||
| ||||||
Nutrition Grade A
| ||||||
* Based on a 2000 calorie diet
|
No comments:
Post a Comment