Lentil Soup

Lentil Soup Recipe
Photo: Oxmoor House
This one-hour soup is surprisingly simple to make, considering how much satisfying flavor it delivers. Lentils, a nutritional powerhouse full of fiber; make a hearty winter soup when combined with a little bit of sausage and a lot of vegetables.

Yield:

Serves 10 (serving size: 1 1/4 cups)

Recipe from

Oxmoor House

Recipe Time

Total: 1 Hours

Nutritional Information

Calories 248
Fat 5.4 g
Satfat 1.1 g
Monofat 2.3 g
Polyfat 1.6 g
Protein 17.2 g
Carbohydrate 33.9 g
Fiber 8.6 g
Cholesterol 8 mg
Iron 3.8 mg
Sodium 381 mg
Calcium 57 mg

Ingredients

1 (3 3/4-ounce) link hot Italian pork sausage
1 tablespoon olive oil
1 1/2 cups chopped red onion
1 cup sliced celery
2 carrots, peeled, halved lengthwise, and sliced
2 garlic cloves, minced
7 cups water
4 cups fat-free, lower-sodium chicken broth
1 cup lower-sodium tomato sauce
1 teaspoon kosher salt
1 teaspoon freshly ground black pepper
5 (4-inch-long) thyme sprigs
2 bay leaves
1 (16-ounce) package dried lentils
1 (6-ounce) package fresh baby spinach
Shaved fresh Parmesan cheese (optional)

Preparation

1. Remove casing from sausage. Heat a 4-quart saucepan over medium-high heat. Add oil to pan; swirl to coat. Add sausage to pan, and cook until browned; stir to crumble. Add onion, celery, and carrot; sauté 4 minutes or until tender. Add garlic; sauté 30 seconds.

2. Stir in 7 cups water and next 6 ingredients (through bay leaves). Bring to a boil; stir in lentils. Return to a boil; reduce heat, and simmer, uncovered, 40 minutes or until lentils are tender.

3. Stir in spinach; cover and cook 2 minutes or just until spinach wilts. Remove and discard thyme sprigs and bay leaves. Ladle soup into bowls, and, if desired, sprinkle evenly with cheese.

Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Cooking Light Lighten Up, America!

October 2013
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