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Italian Lentil Soup

Lentils, like beans, are part of the legume family and add cholesterol-reducing fiber to this tasty soup. —Marybeth Gessele, Gaston, Oregon
  • Total Time
    Prep: 15 min. Cook: 40 min.
  • Makes
    6 servings (2 quarts)

Ingredients

  • 1 medium onion, chopped
  • 1 tablespoon olive oil
  • 2 garlic cloves, minced
  • 3-1/4 cups water
  • 1 can (14-1/2 ounces) vegetable broth
  • 1 cup dried lentils, rinsed
  • 1 medium carrot, shredded
  • 1 small green pepper, finely chopped
  • 1 teaspoon dried oregano
  • 1/2 teaspoon dried basil
  • 1/4 teaspoon crushed red pepper flakes, optional
  • 1 can (14-1/2 ounces) no-salt-added diced tomatoes
  • 1 can (6 ounces) tomato paste
  • 1 tablespoon lemon juice
  • 2 cups cooked brown rice

Directions

  • In a Dutch oven, saute onion in oil until tender. Add garlic; cook 1 minute longer. Add the water, broth, lentils, carrot, green pepper, oregano, basil and, if desired, pepper flakes. Bring to a boil. Reduce heat; cover and simmer for 20-25 minutes or until lentils are almost tender.
  • Stir in the tomatoes, tomato paste and lemon juice. Bring to a boil. Reduce heat; cover and simmer 10 minutes longer or until lentils are tender. Serve with rice.
    Freeze option: Freeze cooled soup in freezer containers. To use, partially thaw in refrigerator overnight. Heat through in a saucepan, stirring occasionally and adding a little broth or water if necessary. Serve with rice.
Nutrition Facts
1-1/3 cups: 269 calories, 3g fat (0 saturated fat), 0 cholesterol, 383mg sodium, 48g carbohydrate (9g sugars, 14g fiber), 13g protein.

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