Vegetable Lentil Soup - 19.5g Carbs, 4g Fiber, 5.2g Sugar
From: www.hacres.com - Submitted By: Rhonda Malkmus
Steaming, hearty, and packed with nutrition! This thick
soup will warm your body and keep you going all day.
1 cup red or green lentils (rinsed)
3 cups vegetable soup stock, low sodium
1 (28 oz can) organic peeled and diced tomatoes
1 garlic clove, peeled and minced
1 medium onion, diced
2 large potatoes, peeled and diced
2 celery ribs, sliced 1/4-inch thick
2 cups cabbage, shredded
1/2 tsp dried basil
1/2 tsp dried thyme
1/4 tsp curry powder
1 tsp Celtic or Himalayan salt or to taste
Pinch of cayenne pepper
Rinse and remove any debris from lentils. Place lentils into
a large pan and add enough water to cover twice the depth of
the lentils. Bring to a boil, then reduce heat and simmer for
about 20 minutes or until lentils are tender.
While lentils are cooking, prepare the vegetables.
Drain and rinse the lentils and return them to the pot along
with the soup stock, tomatoes, prepared vegetables and seasonings
and simmer for about an hour or until vegetables are tender,
adding additional liquid if needed.
Nutrition from: www.caloriecount.about.com
Servings: 10
Serving Size: 264 g (264 g = 9.31 oz // 9.31 fl oz = 1.16 cups)
Nutrition per Serving:
84 Calories, 1 Calories from Fat, 0.1g Total Fat, 0mg Cholesterol, 529mg Sodium, 19.5g Total Carbs, 4g Dietary Fiber, 5.2g Sugars,
2.4g Protein
Vitamin A 13% - Vitamin C 64% - Calcium 3% - Iron 5%
Nutrition Grade: A
Good points:
Very low in saturated fat
No cholesterol
High in dietary fiber
High in potassium
High in vitamin A
High in vitamin B6
Very high in vitamin C
Bad points:
Very high in sodium
High in sugar
==============
Using no salt added tomatoes and omitting the additional salt.
Serving Size: 263 g
Nutrition per Serving:
86 Calories, 1 Calories from Fat, 0.1g Total Fat, 0mg Cholesterol, 137mg Sodium, 19.1g Total Carbs, 3.2g Dietary Fiber, 5g Sugars, 2.3g Protein
Vitamin A 16% - Vitamin C 76% - Calcium 3% - Iron 6%
Nutrition Grade: A
Good points:
Very low in saturated fat
No cholesterol
High in dietary fiber
High in potassium
High in vitamin A
High in vitamin B6
Very high in vitamin C
Bad points:
High in sugar
