Lentil and Vegetable Soup

20 Reviews
89% would make this recipe again

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Preparation : 20 min Cooking : 25 min
140 calories/serving

Ingredients

1/3 cup green or brown lentils (dried) 70 g
1 leeks, thinly sliced 300 g
1 clove garlic, minced or pressed
1 tomatoes, coarsely chopped 120 g
1 stalk celery, cut into very small dices 70 g
1 carrots, cut into very small dices 100 g
2/3 cup broccoli, cut into small florets 80 g
1 1/2 tbsp olive oil 25 mL
4 cups vegetable broth 1 L
1 pinch salt [optional]
ground pepper to taste [optional]

Before you start

It is not necessary to soak the lentils in advance.

Method

  1. Rinse and drain the lentils, then set aside
  2. Prepare the vegetables: finely slice the leek; mince or press the garlic; coarsely chop the tomatoes; chop the celery and carrot into very small dices (about 3 mm); cut the broccoli into small pieces (about 2 cm).
  3. In a pot, sweat the leek and garlic in the olive oil over medium heat about 3-4 min. Add the remaining vegetables, lentils, and broth, then bring to a boil, reduce the heat and simmer uncovered for 25 min or until the lentils are tender.
  4. Adjust the seasoning then serve.

Observations

The soup keeps up to 6 days in the refrigerator or up to 3 months in the freezer.

Nutrition Facts Table

per 1 serving (330 g)

Amount

% Daily Value

Calories

140

Fat

4 g

7 %

Saturated 0.6 g
+ Trans 0 g

3 %

Cholesterol

0 mg

Sodium

100 mg

4 %

Carbohydrate

21 g

7 %

Fibre

5 g

19 %

Sugars

5 g

Net Carbs

16 g

Protein

6 g

Vitamin A

50 %

Vitamin C

36 %

Calcium

6 %

Iron

20 %
More info

Claims

This recipe is :
Diet-related health claims  :
Artery-healthy, Heart-healthy
Excellent source of  :
Folacin, Manganese, Vitamin A, Vitamin K
Good source of  :
Fibre, Iron, Magnesium, Potassium, Vitamin B6, Vitamin C
Source of  :
Calcium, Copper, Niacin, Pantothenic Acid, Phosphorus, Selenium, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin E, Zinc
Low  :
Saturated Fat, Sodium
Free  :
Added Sugar, Cholesterol, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches ½
Vegetables 1 ½
Meat and Alternatives ½
Fats 1
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

20 Reviews (19 with rating only) 89% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
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Top Reviews

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Anonyme
october 20, 2021 | I would make this recipe again

I liked the soup a lot, great for a cool day.

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