Health Information

Vegetarian Lentil Soup

  • Home
  • Health Information

The more you know about your health, the better prepared you are to make informed healthcare decisions. Our health library gives you the information you need to take charge of your health.

Nutrition Facts

Serving Size ½ of recipe
Calories 283
Total Fat 6.5 g
Saturated Fat 2 g
Sodium 996 mg
Total Carbohydrate 37 g
Dietary Fiber 17 g
Protein 20.5 g

Servings and Times

Servings 4

Tip: Portion leftovers into individual containers and save for tomorrow’s lunch or freeze.

Ingredients and Preparation

Ingredients Measures
Olive oil 1 tablespoon
Medium onion, chopped 1
Celery stalks, sliced 2
Medium carrots, sliced 2
Garlic cloves, minced 2
Vegetable stock or broth 3 cups (24 ounces)
Water 2 cups
Dried lentils, washed 1 cup
Reduced-sodium diced tomatoes, undrained 1 (14.5-ounce) can
Parsley, finely chopped 2 tablespoons
Dried marjoram 1 teaspoon
Dried thyme ½ teaspoon
Salt ½ teaspoon
Pepper to taste
Grated Parmesan cheese 4 tablespoons

Directions

  1. Heat olive oil in a Dutch oven or large heavy pot over medium heat. Add onions, celery, carrots, and garlic, and sauté for 6-7 minutes.
  2. Add vegetable stock, water, lentils, tomatoes, and herbs, and bring to a boil. Reduce heat, cover, and simmer until lentils are tender, about 30 minutes.
  3. Add ¼ teaspoon salt and pepper to taste.
  4. Serve and top with Parmesan cheese.
  • Exchanges

    1 starch; 1 very lean meat ½ lean meat; 2.5 vegetables; 1 fat

  • Side Suggestions: Provolone Paninis

    For each person, place 2 slices of provolone cheese between 2 slices of whole wheat bread. Place nonstick grill pan or skillet over medium-high heat and spray with cooking spray. Add sandwiches to the pan and then place a plate with a canned food item or other weight on top. Cook for 1-2 minutes on each side. (Alternatively you can also use a panini press.)