• Vegetarian Lentil Soup

    Nutrition Facts

    Serving Size ½ of recipe
    Calories 283
    Total Fat 6.5 g
    Saturated Fat 2 g
    Sodium 996 mg
    Total Carbohydrate 37 g
    Dietary Fiber 17 g
    Protein 20.5 g

    Servings and Times

    Servings 4
    Tip: Portion leftovers into individual containers and save for tomorrow’s lunch or freeze.

    Ingredients and Preparation

    Ingredients Measures
    Olive oil 1 tablespoon
    Medium onion, chopped 1
    Celery stalks, sliced 2
    Medium carrots, sliced 2
    Garlic cloves, minced 2
    Vegetable stock or broth 3 cups (24 ounces)
    Water 2 cups
    Dried lentils, washed 1 cup
    Reduced-sodium diced tomatoes, undrained 1 (14.5-ounce) can
    Parsley, finely chopped 2 tablespoons
    Dried marjoram 1 teaspoon
    Dried thyme ½ teaspoon
    Salt ½ teaspoon
    Pepper to taste
    Grated Parmesan cheese 4 tablespoons
    Directions
    1. Heat olive oil in a Dutch oven or large heavy pot over medium heat. Add onions, celery, carrots, and garlic, and sauté for 6-7 minutes.
    2. Add vegetable stock, water, lentils, tomatoes, and herbs, and bring to a boil. Reduce heat, cover, and simmer until lentils are tender, about 30 minutes.
    3. Add ¼ teaspoon salt and pepper to taste.
    4. Serve and top with Parmesan cheese.

    Exchanges1 starch; 1 very lean meat ½ lean meat; 2.5 vegetables; 1 fat

    Side Suggestions: Provolone PaninisFor each person, place 2 slices of provolone cheese between 2 slices of whole wheat bread. Place nonstick grill pan or skillet over medium-high heat and spray with cooking spray. Add sandwiches to the pan and then place a plate with a canned food item or other weight on top. Cook for 1-2 minutes on each side. (Alternatively you can also use a panini press.)

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