Lentil Soup with Lemon

  • Serves: 9; 1 cup per serving


Description

Lentils and a potato provide wholesome fiber in this hearty main-dish soup.

Ingredients

Vegetable oil spray (olive oil spray preferred)
1 teaspoon olive oil
1 small or medium onion, chopped
2 medium garlic cloves, minced
2 quarts low-sodium vegetable broth or water
2 cups dried lentils (about 1 pound), sorted for stones and shriveled lentils, rinsed, and drained
1 medium potato, diced (about 1 cup)
1/2 teaspoon dried oregano, crumbled
1/4 teaspoon salt
2 to 3 tablespoons fresh lemon juice
Pepper to taste

Cooking Instructions

Heat a stockpot or Dutch oven over medium-high heat. Remove from the heat and lightly spray with vegetable oil spray (being careful not to spray near a gas flame). Add the oil, swirling to coat the bottom. Cook the onion and garlic for 2 to 3 minutes, or until the onion is soft, stirring occasionally.

Stir in the broth, lentils, potato, oregano, and salt. Reduce the heat and simmer, covered, for 45 minutes, or until the lentils are soft (no stirring needed).

Stir in the lemon juice and pepper.


Nutritional Analysis
Per serving
Calories Per Serving
195
Total Fat
1 g
Polyunsaturated Fat
.5 g
Monounsaturated Fat
.5 g
Sodium
111 mg
Carbohydrates
33 g
Fiber
14 g
Sugar
2 g
Protein
14 g

Dietary Exchanges


2 starch, 1 very lean meat



This recipe is reprinted with permission from the American Heart Association Low-Salt Cookbook, Third Edition, Copyright © 2006 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.