Lentil Soup with Lemon

Name: Lentil Soup with Lemon
Yield: Serves 9; 1 cup per serving
Ingredients: Olive oil spray; 1 teaspoon olive oil; 1 small or medium onion, chopped; 2 medium garlic cloves, minced; 8 cups Vegetable Broth (page 53), commercial low-sodium vegetable broth, or water; 2 cups dried lentils, sorted for stones and shriveled lentils, rinsed, and drained; 1 medium potato, diced; 1/2 teaspoon dried oregano, crumbled; 1/4 teaspoon salt; 2 to 3 tablespoons fresh lemon juice; Pepper to taste

January 26, 2012

Lentils and potato provide wholesome fiber in this hearty main-dish soup. While it simmers, bake some Corn Muffins (page 286) and toss a salad with one of the vinaigrettes on pages 96–97.

Recipe information

Yield
Serves 9; 1 cup per serving

Ingredients

Olive oil spray

1 teaspoon olive oil

1 small or medium onion, chopped

2 medium garlic cloves, minced

8 cups Vegetable Broth (page 53), commercial low-sodium vegetable broth, or water

2 cups dried lentils, sorted for stones and shriveled lentils, rinsed, and drained

1 medium potato, diced

1/2 teaspoon dried oregano, crumbled

1/4 teaspoon salt

2 to 3 tablespoons fresh lemon juice

Pepper to taste

Preparation

Step 1
Lightly spray a stockpot with olive oil spray. Put the oil in the pot, swirling to coat the bottom. Cook the onion and garlic over medium-high heat for 3 minutes, or until the onion is soft, stirring frequently.
Step 2
Stir in the broth, lentils, potato, oregano, and salt. Reduce the heat and simmer, covered, for 45 minutes, or until the lentils are soft.
Step 3
Stir in the lemon juice and pepper.
Nutrition Information
Step 4
(Per serving)
Step 5
Calories: 181
Step 6
Total fat: 1.0g
Step 7
Saturated: 0.0g
Step 8
Trans: 0.0g
Step 9
Polyunsaturated: 0.5g
Step 10
Monounsaturated: 0.5g
Step 11
Cholesterol: 0mg
Step 12
Sodium: 89mg
Step 13
Carbohydrates: 31g
Step 14
Fiber: 13g
Step 15
Sugars: 2g
Step 16
Protein: 12g
Step 17
Calcium: 34mg
Step 18
Potassium: 523mg
Dietary Exchanges
Step 19
1 starch
Step 20
1 very lean meat

American Heart Association Low-Salt Cookbook, 4th Edition

TagsSoup Soup/Stew Lentil Bean and Legume Vegetable Lemon Citrus Fruit Potato Root Vegetable Main Dinner Vegetarian Vegan Nut Free Gluten Free Easy Weeknight Meals One-Pot Meals Simmer Cookbooks

Recipe information

Ingredients

Preparation

Step 1

Step 2

Step 3

Nutrition Information

Step 4

Step 5

Step 6

Step 7

Step 8

Step 9

Step 10

Step 11

Step 12

Step 13

Step 14

Step 15

Step 16

Step 17

Step 18

Dietary Exchanges

Step 19

Step 20

Recipe notes