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Becky Luigart-Stayner Photo by: Becky Luigart-Stayner

Lentil-Vegetable Soup

This is one of those soups that tastes even better the next day. I think French dark green lentils make the most attractive and delicious soup, but any lentil will work.

Cooking Light MARCH 2000

  • Yield: 6 servings (serving size: 1 cup soup and 2 tablespoons cheese)

Ingredients

  • 1 1/2 tablespoons olive oil
  • 1 1/3 cups finely diced onion
  • 1/3 cup finely diced celery
  • 1/3 cup finely diced carrot
  • 2 bay leaves
  • 2 tablespoons tomato paste
  • 1 teaspoon salt
  • 2 garlic cloves, minced
  • 6 cups water
  • 1 cup dried French dark green or other lentils
  • 6 cups chopped spinach
  • 1/3 cup chopped fresh parsley
  • 2 teaspoons red wine vinegar
  • 2 teaspoons Dijon mustard
  • 1/4 teaspoon black pepper
  • 3/4 cup (3 ounces) shaved fresh Parmesan cheese

Preparation

Heat the olive oil in a large Dutch oven or stockpot over medium-high heat. Add the diced onion, celery, carrot, and bay leaves; saute for 10 minutes. Add the tomato paste, salt, and minced garlic; sauté 1 minute. Add 6 cups water and lentils; bring mixture to a boil. Partially cover, reduce heat, and simmer mixture for 25 minutes. Stir in the chopped spinach, parsley, vinegar, mustard, and pepper; cook 15 minutes. Discard the bay leaves. Ladle soup into bowls; top 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: 234
  • Calories from fat: 30%
  • Fat: 7.8g
  • Saturated fat: 2.9g
  • Monounsaturated fat: 3.7g
  • Polyunsaturated fat: 0.7g
  • Protein: 16.6g
  • Carbohydrate: 26.6g
  • Fiber: 7.3g
  • Cholesterol: 10mg
  • Iron: 5.1mg
  • Sodium: 729mg
  • Calcium: 260mg
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Lentil-Vegetable Soup recipe

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