Hearty Red Lentil Soup*

Ingredients

  • 2 tablespoons extra virgin olive oil
  • 2 cups leeks, chopped, about 1 large leek (thoroughly cleaned to remove any dirt or sand)
  • 2 cloves garlic, finely chopped
  • 1 tablespoon tomato paste
  • 1 teaspoon ground cumin
  • pinch of salt, as desired
  • ground black pepper, as desired
  • 1 cup red split lentils, picked over to remove any foreign objects like little stones, then rinsed
  • 4 cups no added sodium vegetable broth or chicken broth if preferred
  • 1 cup carrots, peeled and diced
  • 14 1/2 ounce can diced tomatoes, no added sodium
  • 1 cup water
  • Cilantro for garnish, if desired
  • *Meets Cardiac Rehab guidelines.

Preparation

  1. In a large soup pot warm the olive oil. Add the leeks and saute over medium-low heat until translucent, about 5-6 minutes. Add the garlic and continue to cook for 1-2 minutes. Stir in the tomato paste, cumin, salt, and black pepper. Cook 1 minute.
  2. Add the lentils, broth, diced carrot, diced tomatoes and water. Bring to a boil, lower the heat, partially cover and allow to simmer for 30 minutes or until the lentils are tender.
  3. Thicken the soup by mashing with a potato masher, or by using an immersion blender. You could also scoop out half of the soup into a blender and puree, taking care to cover the top of the blender with a dish towel to prevent splashes of hot liquid. Reheat and season to taste if necessary and serve garnished with fresh cilantro.
  4. This soup freezes well for future enjoyment!

Categories

  • Soup
  • Plant-Based Protein
  • Vegetable
  • Dairy Free
  • Gluten Free
  • Vegan
  • Vegetarian
  • Cardiac Rehab
  • MHealthy

Nutrition Information

Serving Size
1 cup
Serves
6
Calories
218.00
Total Fat (g)
6.00
Saturated Fat (g)
1.00
Sodium (mg)
125.00
Total Carbohydrates (g)
34.00
Dietary Fiber (g)
6.00
Protein (g)
10.00