This is simple, wholesome fare. It takes an hour from start to finish and fills the family up for very little cash. If you’re dieting, then it’s a great choice. It’s low in fat and sodium, high in protein and fiber. Plus all those veggies make it chock full of vitamins and minerals too. If you’re not dieting, and trying to get as many calories into starving teens as you can, then add 2 or 3 tablespoons of margarine or vegetable oil along with the carrots, celery and potatoes. This adds a little flavor, but mostly it just increases the calories count so it will be more filling.
Lentil & Vegetable Soup
- 1 cup dry lentils
- 8 cups (2-quarts) water
- 1 teaspoon garlic powder
- 1/4 teaspoon black pepper
- Optional: 1 teaspoon thyme
- 1 large onion, peeled and chopped
- 4 carrots, peeled and chopped
- 3 or 4 celery stalks, chopped
- 3 or 4 potatoes, peeled and chopped
- 4 teaspoons bouillon powder or 4 bouillon cubes
To begin, get out a large pot, 4-quarts or bigger. Place all of the ingredients under To Begin. This would be the lentils, water, garlic powder, black pepper and onion. If you have thyme in your spice cupboard, then add some of it too. If you don’t have any then don’t worry about it. It’s adds some flavor, but it doesn’t make or break the soup.
Bring the lentils and onions to a boil. Reduce the heat so they will simmer and allow them to simmer for 20 to 30 minutes. The lentils will be somewhat, but not yet all the way, tender.
While the lentils simmer peel and chop your vegetables. After the lentils have simmered for at least 20 minutes, add all of the ingredients under To Finish. This would be the carrots, celery, potatoes and bouillon powder or cubes.
Increase the heat and bring the soup back to a boil. Reduce the heat and allow the soup to simmer for about 20 or 30 minutes, or until the vegetables and lentils are tender. Serve in deep bowls with muffins. Makes about 6 servings.
Assuming 6 servings; no added oil.
Per Serving: 196 Calories; 1g Fat (3.2% calories from fat); 12g Protein; 38g Carbohydrate; 13g Dietary Fiber; trace Cholesterol; 290mg Sodium.
Calories By Percentage: 3% Fat; 74% Carbohydrate; 23% Protein.
Exchanges: 2 Grain(Starch); 1 Lean Meat; 1-1/2 Vegetable.