Healthy Lentil Vegetable Soup

Author: Canadian Living

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.

  • Portion size 6 servings

Ingredients

  • 2 teaspoons vegetable oil
  • 1 onion chopped
  • 2 clove garlic minced
  • 2 potato peeled and diced
  • 2 carrot diced
  • 2 celery stalk diced
  • 1 bay leaf
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon marjoram
  • 2 cans low-sodium chicken stock
  • 2 cans vegetable stock
  • 1 cup green lentils
  • 1/4 cup converted brown rice
  • 1/4 cup tomato paste
  • 2 tablespoons chopped fresh parsley

Method

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 facts <b>Per serving:</b> about

  • Sodium 228 mg
  • Protein 22 g
  • Calories 249.0
  • Total fat 6 g
  • Cholesterol 81 mg
  • Saturated fat 2 g
  • Total carbohydrate 27 g

%RDI

  • Iron 10.0
  • Fibre 0.0
  • Folate 4.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 2.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 3.0
  • Vitamin C 17.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
Share X
Food

Healthy Lentil Vegetable Soup