Tested till perfect Healthy Lentil Vegetable Soup

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.

By The Canadian Living Test Kitchen

Source: Canadian Living Magazine: November 2003

Recipe4 out of 5 based on 1 ratings.
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  • Portion size 4 to 6

Ingredients

  • 2 tsp 2tspvegetable oil
  • 1 1oniononions, chopped
  • 2 2clove garliccloves of garlic, minced
  • 2 2potatopotatoes, peeled and diced
  • 2 2carrotcarrots, diced
  • 2 2celery stalkcelery stalks, diced
  • 1 1bay leafbay leaves
  • 1/2 tsp 1/2tspdried thyme
  • 1/2 tsp 1/2tspmarjoram
  • 2 10 oz cans 210 oz canslow-sodium chicken stock or vegetable stock
  • 1 cup 1cupgreen lentils
  • 1/4 cup 1/4cupconverted brown rice
  • 1/4 cup 1/4cuptomato paste
  • 2 tbsp 2tbspchopped fresh parsley
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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.

Nutritional Information Per serving: about

cal 249 pro 22g total fat 6g sat. fat 2g
carb 27g fibre 0g chol 81mg sodium 228mg

% RDI:

calcium 2 iron 10 vit A 3 vit C 17
folate 4
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