Building on traditions - A vision for the future

Easy Lentil Soup

Recipe: Easy Lentil Soup
8/29/2019
By Koree Muska, RDN

When I think of the colder seasons I think of hearty meals that stick to your bones and warm you to the core. I can’t think of a healthier more hearty meal than a lentil soup. Did you know that in ½ cup of cooked lentils there is 7.8g of fiber? The daily fiber recommendation for a 2000 calorie diet is 25g . Lentils also contain a special type of fiber known as resistant starch which has been found help boost hormones that keep you feeling full longer or that whole stick to your bones feeling. People who have diets higher in fiber also tend to have a reduced risk of heart disease and better weight control.

2. Anderson JW, Baird P, David RH Jr, et al. Health benefits of dietary fiber. Nutr Rev. 2009;67(4):188-205.
1. Mculloch Marsha MS RD LD, et al. Appetite Hormones, Today’s Dietitian. 2015 17(7):26

Ingredients

• 1 medium onion chopped
• ¼ cup olive oil
• 2 diced carrots
• 2 celery stalks diced
• 2 cloves of garlic minced
• 1 tsp dried oregano
• 1 tsp dried basil
• 2 bay leaves
• 1 14.5 oz low sodium diced tomatoes undrained
• 2 cups dry lentils
• 8 cups water
• 2 cups spinach ( more if desired)
• 2 TBS white Vinegar
• 3 TBS lemon Juice

• Salt and pepper to taste

Directions
1. In a large soup pan over medium-high heat add oil and sauté carrots onions, and celery
2. Add garlic, bay leaf, oregano, basil and stir for 2 minutes
3. Stir in lentils tomatoes and water then bring to a boil
4. Reduce heat, cover and simmer for one hour or until lentils are cooked
5. Just before serving or freezing ,stir in spinach and let cook until wilted
6. Stir in vinegar and lemon juice
7. Add Salt and Pepper to taste

In large soup pot heat oil, add carrots onions and celery, stir until onions slightly softened. Add garlic, bay leaf a, oregano, basil and stir for 2 minutes. Stir in lentils tomatoes and water. Bring to a boil. Reduce heat, cover and simmer for one hour or until lentils are cooked. Just before serving or freezing stir in spinach and let cook until wilted, stir in vinegar and lemon juice. Add salt and pepper to taste

Nutrition information
Serving size 1 cup
Serves 7-8

Calories:152
Total Fat:7.1g
Saturated Fat: 1g
Cholesterol:0g
Carbohydrate: 17.3g
Fiber: 6.1g
Sugar: 4.1g
Protein: 5.7g
Sodium: 156.6mg
Vitamin A: 66.9% of DV
Vitamin C:15.2 of DV
Calcium: 4% of DV
Iron:12% of DV

Serves 8 , serving size 1 cup. 152 calories 7.1g of fat,1g saturated fat,0g cholesterol, 156.6 mg of sodium 458.7mg potassium, 17.3g of carbohydrates, 6.1g of fiver, 4.1g of sugar, 5.7g of protein, 66.9% DV vitamin A15.2% DV vitamin C, 4% DV calcium, 12% DV iron