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Italian-Style Lentil Soup

I cook with lentils often because they're a nutritious, inexpensive source of protein. This low-fat soup is one of my favorite ways to use them. To make it even heartier, add ground beef, cooked sausage or leftover cubed chicken. —Rachel Keller, Roanoke, Virginia
  • Total Time
    Prep: 20 min. Cook: 40 min.
  • Makes
    6 servings

Ingredients

  • 2 teaspoons olive oil
  • 2 medium onions, chopped
  • 2 celery ribs, thinly sliced
  • 1 medium carrot, chopped
  • 1 cup dried lentils, rinsed
  • 1/4 cup minced fresh parsley
  • 1 tablespoon reduced-sodium beef bouillon granules
  • 1/2 teaspoon pepper
  • 5-1/4 cups water
  • 1 can (6 ounces) tomato paste
  • 2 tablespoons white vinegar
  • 2 teaspoons brown sugar
  • 1/2 teaspoon salt
  • 2 tablespoons shredded Parmesan cheese

Directions

  • In a large saucepan coated with cooking spray, heat oil over medium heat. Add onions, celery and carrot; cook and stir until crisp-tender.
  • Stir in lentils, parsley, bouillon, pepper and water; bring to a boil. Reduce heat; simmer, covered, 20-25 minutes or until lentils are tender, stirring occasionally.
  • Stir in tomato paste, vinegar, brown sugar and salt; heat through. Serve with cheese.
    Freeze option: Freeze cooled soup in freezer containers. To use, partially thaw in refrigerator overnight. Heat through in a saucepan, stirring occasionally; add a little water if necessary.
Health Tip: Unlike dried beans, lentils don’t have to be soaked before using. They are a quick-cooking source of iron, B vitamins and fiber.
Nutrition Facts
1 cup: 122 calories, 2g fat (1g saturated fat), 1mg cholesterol, 420mg sodium, 21g carbohydrate (11g sugars, 6g fiber), 6g protein. Diabetic Exchanges: 2 vegetable, 1 starch.

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