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Lentil Soup with Lemon

Lentils and potato provide wholesome fiber in this hearty main-dish soup. While it simmers, bake some Corn Muffins (page 286) and toss a salad with one of the vinaigrettes on pages 96–97.

Recipe information

  • Yield

    Serves 9; 1 cup per serving

Ingredients

Olive oil spray
1 teaspoon olive oil
1 small or medium onion, chopped
2 medium garlic cloves, minced
8 cups Vegetable Broth (page 53), commercial low-sodium vegetable broth, or water
2 cups dried lentils, sorted for stones and shriveled lentils, rinsed, and drained
1 medium potato, diced
1/2 teaspoon dried oregano, crumbled
1/4 teaspoon salt
2 to 3 tablespoons fresh lemon juice
Pepper to taste

Preparation

  1. Step 1

    Lightly spray a stockpot with olive oil spray. Put the oil in the pot, swirling to coat the bottom. Cook the onion and garlic over medium-high heat for 3 minutes, or until the onion is soft, stirring frequently.

    Step 2

    Stir in the broth, lentils, potato, oregano, and salt. Reduce the heat and simmer, covered, for 45 minutes, or until the lentils are soft.

    Step 3

    Stir in the lemon juice and pepper.

  2. Nutrition Information

    Step 4

    (Per serving)

    Step 5

    Calories: 181

    Step 6

    Total fat: 1.0g

    Step 7

    Saturated: 0.0g

    Step 8

    Trans: 0.0g

    Step 9

    Polyunsaturated: 0.5g

    Step 10

    Monounsaturated: 0.5g

    Step 11

    Cholesterol: 0mg

    Step 12

    Sodium: 89mg

    Step 13

    Carbohydrates: 31g

    Step 14

    Fiber: 13g

    Step 15

    Sugars: 2g

    Step 16

    Protein: 12g

    Step 17

    Calcium: 34mg

    Step 18

    Potassium: 523mg

  3. Dietary Exchanges

    Step 19

    1 starch

    Step 20

    1 very lean meat

American Heart Association Low-Salt Cookbook, 4th Edition
TagsSoupSoup/StewLentilBean and LegumeVegetableLemonCitrusFruitPotatoRoot VegetableMainDinnerVegetarianVeganNut FreeGluten FreeEasyWeeknight MealsOne-Pot MealsSimmerCookbooks
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