Healthy Lentil Vegetable Soup
Low-sodium stock has 25 per cent less sodium than regular stock. Adding more water than directed on the can reduces the sodium in each serving even more.
Servings: 4 to 6
Ingredients:
| Nutritional Info | |
| Per each of 6 servings: about | - |
| cal | 229 |
| pro | 13 g |
| total fat | 2 g |
| sat. fat | trace |
| carb | 41 g |
| fibre | 7 g |
| chol | 0 mg |
| sodium | 507 mg |
| potassium | 995 mg |
| % RDI: | - |
| calcium | 5% |
| iron | 29% |
| vit A | 64% |
| vit C | 22% |
| folate | 84% |
Suggested Recipes
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2 tsp (10 mL) vegetable oil
1 onion, chopped
2 cloves garlic, minced
2 potatoes, peeled and diced
2 carrots, diced
2 stalks celery, diced
1 bay leaf
1/2 tsp (2 mL) each dried thyme and marjoram
2 cans (10 oz/284 mL each) low-sodium chicken or vegetable stock
1 cup (250 mL) green lentils
1/4 cup (50 mL) converted brown rice
1/4 cup (50 mL) tomato paste
2 tbsp (25 mL) chopped fresh parsley
Preparation:
In large saucepan, heat oil over medium heat; fry onion, garlic, potatoes, carrots, celery, bay leaf, thyme and marjoram until softened, about 5 minutes.
Dilute stock according to can directions; add to saucepan along with lentils, rice, tomato paste and 1 cup (250 mL) water. Bring to boil; reduce heat, cover and simmer until lentils and rice are tender but not mushy, about 25 minutes. (Make ahead: Let cool for 30 minutes. Refrigerate, uncovered, in airtight container until cold. Cover and refrigerate for up to 3 days.) Discard bay leaf. Stir in parsley.
Additional Information
Tags:
Beans and Legumes; Vegetables; Rice; Boil/Simmer; Soups and Stocks;
Source
Canadian Living Magazine: November 2003
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