Quick Lentil and Tomato Soup

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0% would make this recipe again

An all-in-one soup, with easily available ingredients, and ready in no time.

Preparation : 5 min Cooking : 20 min
220 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Vegan
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Artery-healthy
  • Heart-healthy

Ingredients

1 tbsp olive oil 15 mL
3 tbsp Parsley and Garlic Base 45 mL
1/2 dried chili peppers, finely chopped 0.2 g
1 cup canned tomatoes (diced) 260 g
1 2/3 cup lentils (canned), drained and rinsed 420 mL
1 cup water 250 mL
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]

Method

  1. Heat the oil in a saucepan over medium-low heat. Add the parsley and garlic base then sauté 2-3 min, with stirring.
  2. Add the tomatoes and minced chili pepper. Cook 2-3 min with occasional stirring. Add the lentils and water. Bring to a boil, then lower the heat and cook 15 min until the soup has thickened. Add salt and pepper to taste.
  3. Ladle the soupe into bowls and serve.

Nutrition Facts Table

per 1 serving (260 g)

Amount

% Daily Value

Calories

220

Fat

9 g

14 %

Saturated 1.2 g
+ Trans 0 g

6 %

Cholesterol

0 mg

Sodium

90 mg

4 %

Carbohydrate

25 g

8 %

Fibre

5 g

22 %

Sugars

4 g

Net Carbs

20 g

Protein

11 g

Vitamin A

21 %

Vitamin C

26 %

Calcium

4 %

Iron

33 %

Claims

This recipe is :
Diet-related health claims  :
Artery-healthy, Heart-healthy
Excellent source of  :
Folacin, Iron, Manganese, Potassium, Vitamin K
Good source of  :
Copper, Fibre, Magnesium, Phosphorus, Vitamin A, Vitamin B1, Vitamin E, Zinc
Source of  :
Niacin, Pantothenic Acid, Selenium, Vitamin B2, Vitamin B6, Vitamin C
Low  :
Saturated Fat, Sodium
Free  :
Added Sugar, Cholesterol, Trans Fat

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Vegetables ½
Fats 1 ½

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