Preparation Time: 10 mins
Cooking Time: 30 mins
Rating:
FatSecret Members Average Rating
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Healthy vegetarian lentil soup that's the perfect winter warmer.
Ingredients
Directions
- Chop onion, tomato and carrot. You don't have to cut them up too small because in the end you will use a blender.
- Sauté onions in olive oil or cooking spray until transparent.
- Add carrots, sauté for a minute or so, add tomatoes, sauté for a couple of minutes more.
- Add lentils.
- Add water. Boil. Add a little salt, or you can skip the salt. Add cayenne pepper or red pepper flakes (optional).
- When the carrots are soft (boil about 15-20 minutes), pour everything in a blender. Blend until smooth.
- Pour contents back into the pot, if the soup is too thick you can add some more water, but it shouldn't be too watery either. Boil for a another minute.
- Serve with or without a dash of fresh lemon juice.
452 members have added this recipe to their cookbook.
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Reviews
Lentils, like other legumes, are perhaps the best food source of slowly-digested carbohydrate and resistant starch. Essentially, this means that they contain starch which is slowly converted to glucose, and starch which is not digested in the small intestine at all. At least one study has shown that replacing more rapidly-digested carbohydrates with legumes improved glycemic control in diabetics. Consuming foods high in resistant starch may also improve colon health, including promoting healthy bowel flora. Resistant starch may even improve insulin sensitivity and absorbtion of minerals such as calcium.
01 Apr 14 by member: burchhaven
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healthy but high carb,
22 Mar 13 by member: yankgal46
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I am addicted to this soup.
06 Nov 12 by member: MandyK
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Very good, I would do a few things different to cut the sodium.. but otherwise what a great treat
07 Oct 12 by member: bugcakes
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Very tasty, and excellent source of proteins with minimal fat!
18 Sep 11 by member: agdonis
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yummmy
15 Sep 11 by member: jdlew
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Nutritional Summary:
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There are 199 calories in 1 serving of Red Lentil Soup.
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Calorie Breakdown: 8% fat, 66% carbs, 26% prot. |
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Nutrition Facts
Amount Per Serving
Calories
199
% Daily Values*
Total Fat
1.82g
2%
Saturated Fat
0.268g
1%
Trans Fat
0g
Polyunsaturated Fat
0.471g
Monounsaturated Fat
0.946g
Cholesterol
0mg
0%
Sodium
600mg
26%
Total Carbohydrate
33.39g
12%
Dietary Fiber
15.8g
56%
Sugars
3.18g
Protein
12.99g
Vitamin D
-
Calcium
44mg
3%
Iron
3.82mg
21%
Potassium
608mg
13%
Vitamin A
128mcg
14%
Vitamin C
8.9mg
10%
Calorie Breakdown:
Carbohydrate (66%)
Fat (8%)
Protein (26%)
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*Based on an RDI of 2000 calories
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