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| Italian Lentil Soup |
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| Authored By: Polly Pitchford, Full Spectrum Health™ |
| One of the quickest cooking whole beans, lentils make fabulous soups. This one is a favorite. |
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| Diet Types: Vegan, Vegetarian |
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Ingredients:
- 1 Spanish onion, chopped
- 1 large clove garlic, chopped
- 3 stalks celery, sliced
- 2 medium carrots, thinly sliced
- 2 tablespoons olive oil
- 1 cup dried lentils, rinsed
- 4 cups water or Vegetable Stock
- 1 teaspoon dried rosemary
- 1 bay leaf
- 1 15 oz. can chopped tomatoes
- salt and pepper to taste
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| Serves: 6 |
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| Cooking Time: 30 minutes - one hour |
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| Instructions: |
| In a soup pot, saute onion, celery, garlic and carrots in oil until onion is soft, about 5 minutes. Add remaining ingredients (except salt and pepper) and bring to a boil. Reduce heat to low, cover and simmer for 30-40 minutes, or until lentils are soft. Remove bay leaf . Season to taste with salt and pepper. Puree half and serve. |
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Nutrition Facts
Serving Size: 1
Servings per Recipe: 6 |
| Amount Per Serving |
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Calories 186
Calories from Fat 49 |
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| % Daily Value* |
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| Total Fat 5g |
8% |
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| Saturated Fat 1g |
4% |
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| Mono Fat 4g |
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| Poly Fat 1g |
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| Sodium 40mg |
2% |
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| Total Carbs 27g |
9% |
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| Dietary Fiber 6g |
23% |
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| Protein 9g |
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| Iron |
21% |
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| Calcium |
6% |
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| Vitamin C |
19% |
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| Vitamin E |
6% |
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| Vitamin A |
63% |
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| Vitamin B-6 |
15% |
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| Pantothenic acid |
3% |
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| Niacin |
7% |
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| Riboflavin |
6% |
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| Thiamin |
13% |
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| Folate |
21% |
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| Selenium |
7% |
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| Manganese |
35% |
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| Copper |
25% |
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| Zinc |
10% |
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| Potassium |
15% |
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| Phosphorus |
13% |
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| Magnesium |
10% |
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| * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. |
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