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