Red Lentil Soup
By Fruits & Veggies - More Matters
Try this great soup recipe developed by the Culinary Institute of America!

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  • Prep Time: 60 minutes
Category: Appetizers, Dips & Salsa
Serves: 8
Cups of Fruits & Vegetables per Serving: 1/2
Think Variety; Think Color: Red, White, Green

Ingredients

3 tablespoons unsalted butter
1/2 large onion, minced (about 1 cup)
2 garlic cloves, minced (about 1 teaspoon)
1/2 celery stalk, diced (about 1/4 cup)
1 pound red lentils
1 teaspoon ground cumin
2 tablespoons long-grain white rice
2 1/2 quarts Chicken Broth, or as needed
Juice of 1/2 lemon
Salt to taste
Freshly ground white pepper to taste 

Directions

Melt the butter in a soup pot over medium heat and add the garlic, onion and celery.

Cook until the onion is translucent, 4-6 minutes.

Reduce heat to low, add the lentils and cumin and stir to coat evenly with butter.

Cook 4-5 minutes.

Add the rice and 5 cups of the chicken broth.

Bring to a simmer and cook, stirring often to avoid scorching, until the lentils dissolve and begin to look like a pureed soup, 30-45 minutes.

Add the remaining broth as needed to adjust the consistency.

Heat through.

Season with the lemon juice, salt and pepper.

Serve in heated bowls.

Each serving provides: An excellent source of fiber and a good source of potassium.

Nutritional Information

  • Calories:    297
  • Carbohydrates:    40g
  • Total Fat:    6.2g
  • Cholesterol:    18mg
  • Saturated Fat:   3.3g
  • Dietary Fiber:    9g
  • % of Calories from Fat:    19%
  • Sodium:    186 mg
  • Protein:    21g
  • Recipe Credit
  • Recipe used with permission of the Culinary Institute of America (CIA). This recipe meets PBH and Center for Disease Control and Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.

 

 

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