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Photo: Oxmoor House

Lentil Soup

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.

Oxmoor House OCTOBER 2013

  • Yield: Serves 10 (serving size: 1 1/4 cups)
  • Total:1 Hour

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.

Nutritional Information

Amount per serving
  • Calories: 248
  • Fat: 5.4g
  • Saturated fat: 1.1g
  • Monounsaturated fat: 2.3g
  • Polyunsaturated fat: 1.6g
  • Protein: 17.2g
  • Carbohydrate: 33.9g
  • Fiber: 8.6g
  • Cholesterol: 8mg
  • Iron: 3.8mg
  • Sodium: 381mg
  • Calcium: 57mg
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Lentil Soup recipe

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