Spicy Lentil Soup

Quick and fiber-rich, this soup is a perfect last-minute supper. And leftovers taste even better the next day. Round it out with a salad and thick slices of whole-grain bread.

Total Time
30 minutes
Ingredients
10 Count
Serving Size

Ingredients

  • 1 tablespoon olive oil
  • 1/2 onion, finely chopped
  • 1/3 cup chopped carrot
  • 1/4 cup chopped celery
  • 2 cloves garlic, minced
  • 3 cups reduced-sodium vegetable broth
  • 1 cup dried green or red lentils, picked over and rinsed
  • 1 can (4 ounces) green chiles, drained
  • 1 tablespoon ground cumin
  • salt and ground black pepper
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Directions

Prep: 10 Minutes
Cook: 20 Minutes
  1. HEAT the oil in a large saucepan over mediumhigh heat. Add the onion, carrot, and celery and cook, stirring, for 5 minutes, or until tender. Add the garlic and cook, stirring, for 1 minute. Stir in the broth, lentils, chiles, and cumin. Bring to a boil.
  2. REDUCE the heat to low, cover, and simmer for 10 to 15 minutes, or until the lentils are tender. Season with salt and pepper to taste.

Nutritional Information

  • Calories: 221kcal
  • Calories From Fat: 45kcal
  • Calories From Satfat: 5kcal
  • Fat: 5g
  • Total Sugars: 3g
  • Carbohydrates: 34g
  • Saturated Fat: 1g
  • Sodium: 356mg
  • Protein: 11g
  • Insoluble Fiber: 0g
  • Iron: 4mg
  • Zinc: 0mg
  • Calcium: 67mg
  • Magnesium: 5mg
  • Potassium: 481mg
  • Phosphorus: 14mg
  • Vitamin A Carotenoid: 194re
  • Vitamin A: 1945iu
  • Vitamin A: 97rae
  • Vitamin A: 194re
  • Vitamin C: 10mg
  • Vitamin B1 Thiamin: 0mg
  • Vitamin B3 Niacin: 0mg
  • Vitamin E Alpha Equivalents: 1mg
  • Vitamin E Alpha Toco: 1mg
  • Vitamin E Iu: 1iu
  • Vitamin E Mg: 1mg
  • Alpha Carotene: 371mcg
  • Beta Carotene Equiv: 1166mcg
  • Beta Carotene: 905mcg
  • Biotin: 1mcg
  • Dietary Fiber: 9g
  • Folate Dfe: 18mcg
  • Folate Food: 18mcg
  • Folate: 18mcg
  • Gram Weight: 283g
  • Iodine: 0mcg
  • Mono Fat: 3g
  • Niacin Equivalents: 0mg
  • Poly Fat: 0g
  • Selenium: 0mcg
  • Soluble Fiber: 0g
  • Starch: 0g
  • Vitamin B6: 0mg
  • Vitamin K: 3mcg
  • Water: 53g

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