This filing soup is so tasty that no one will realize that it is low in calories and high in fiber.
- Olive oil cooking spray or 1 tsp olive oil
- 1 cup chopped onion
- 1 cup chopped carrots
- 1 cup chopped red pepper
- 1 cup dried green or brown lentils
- 4 cups of low-sodium chicken or vegetable broth
- Hot pepper sauce to taste (just a couple of dashes)
- Garlic seasoning to taste
- 1 tablespoon tomato paste
- 2 cups fresh spinach leaves
Sauté the onion, carrots, and red pepper with the olive oil in a large dutch oven pan over medium-high heat for 2 minutes. Add the lentils, broth, and seasonings (including the tomato paste). Bring to a boil then lower heat to a simmer. Cook for 30 minutes or until the lentils are tender. Add the spinach leaves, then serve hot.
Serves 6. Each 1 cup of soup serving: 168 calories, 1g fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 75mg sodium, 28g carbohydrate, 12g fiber, 4g sugars, 12g protein.
PDF Handout: Lentil Soup
Stephanie Ronco has been editing in a professional capacity for the past 10 years. In addition to her work as an editor, Ronco has also served as a ghostwriter and writing tutor. A voracious reader, Ronco loves watching language evolve and change. When she’s not delving into her latest project, Ronco can be found teaching acting classes, performing in community theater, or sailing with her husband.