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Recipes

Red Lentil Soup
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Ingredients
8 c. chicken broth, low-sodium
2 c. red lentils (dry)
4 medium carrots, diced (about 2 c.)
½ tsp. cumin
½ tsp. paprika
1 large onion, diced (about 2 c.)
1 to 2 cloves garlic, minced
2 Tbsp. olive oil
2 chicken bouillon cubes, low-sodium
1 (10-ounce) can diced tomatoes and green chilies, drained
1 lemon, juiced (about ? cup juice)
Fresh parsley (for garnish)
Optional: 1 c. diced roasted chicken
Directions
Sort, then rinse lentils. Add to broth and bring to a boil. Add diced carrots. Cover, cook for 30 minutes while stirring occasionally. When lentils are tender, add dry spices, bouillon cubes and diced tomatoes. Sauté onion and garlic in a frying pan using olive oil. When golden brown, add to soup mixture. Add chicken if desired. Simmer for five minutes. Turn off heat and add lemon juice to pot; stir. Garnish bowls of soup with parsley if desired.

Makes 12 servings (3/4 cup per serving). Each serving has 190 calories, 4 grams (g) fat, 13 g protein, 26 g carbohydrate, 6 g fiber, 125 milligrams (mg) sodium, 3 micrograms folate and 2.4 mg iron.

Nutrition Facts
Serving Size 3/4 cup
Servings Per Container 12
Amount Per Serving
Calories  190 Calories From Fat 
% Daily Value *
Total Fat  4 6%
Saturated Fat 
Trans Fat   
Cholesterol 
Sodium  125 5%
Total Carbohydrate  26 9%
Dietary Fiber  6 24%
Sugars 
Protein  13  
Vitamin A   % • Vitamin C   %
Calcium  % • Iron  2.4 mg%
* Percentage Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
  Calories 2,000 2,2500
Total Fat Less than 65g 80g
   Saturated Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate   300g 375g
   Dietary Fiber   25g 30g
Calories per gram:
      Fat 9   •   Carbohydrate 4   •   Protein 4