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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
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