Lentil Soup

Lentil Soup
Makes about 2 quarts (8 1-cup servings)

This hearty soup takes less than an hour to prepare.

1 cup dry lentils, rinsed
5 cups Vegetable Broth or water
1 onion, chopped
1 celery stalk, chopped
1 potato, chopped
2 garlic cloves, minced
1 teaspoon ground cumin
1 teaspoon ground coriander
1 cup crushed tomatoes
1/2 cup chopped fresh cilantro
1/8 teaspoon black pepper
1/2 teaspoon salt, or to taste
1 juice of 1 lemon


Combine lentils, broth or water, onion, celery, potato, and garlic in a large pot. Cover and simmer 30 minutes.

Toast cumin and coriander in a dry skillet over high heat, stirring constantly, until fragrant, about 30 seconds. Add to lentils along with tomatoes, cilantro, and black pepper. Simmer 15 minutes. Add salt to taste. Stir in lemon juice before serving.


Per 1-cup serving


Calories: 155
Fat: 1.1 g
Saturated Fat: 0.1 g
Calories from Fat: 6.3%
Cholesterol: 0 mg
Protein: 9.2 g
Carbohydrates: 29 g
Sugar: 2.8 g
Fiber: 6.9 g
Sodium: 327 mg
Calcium: 59 mg
Iron: 4.1 mg
Vitamin C: 11.8 mg
Beta Carotene: 521 mcg
Vitamin E: 0.5 mg
Source: Healthy Eating for Life to Prevent and Treat Cancer by Vesanto Melina, M.S., R.D.; recipe by Jennifer Raymond, M.S., R.D.