Mar 282015
 
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veggie soup

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

Ingredients

To Begin

  • 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

To Finish

  • 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

Directions

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.

 

 

  2 Responses to “Lentil & Vegetable Soup”

  1. Hi Maggie! I make your lentil soup with dumplings often which I found on your original HH website. How I have enjoyed following you for lo these many years! I have loved all of your recipes and I especially like the personality you inject into them mentioning comments about giving scraps to your dog (did I get that right?) and/or things that your family members enjoy about each recipe. Makes the recipes fun to read! While I have always lived in one expensive city or another your posts on the internet have always helped me immensely. Keep up the fabulous work! You have many fans.

  2. Hey Katie, What’s coolest to me, is that you are so familiar with Lentils & Dumplings, that you recognize this recipe as my gluten free version of it. I must have written that recipe 15 years ago, and it flatters me that over the years you have used it often enough to recognize it as the seed for this one. That is amazing to me, encouraging too.

    I’ve long held, that even in extremely expensive cities, there are still affordable foods to found. They may not be as cheap as the same food, in more affordable areas of the nation, but they are still cheaper than other foods in the same market. Lentils are one of my favorite affordable staples. Thanks for taking the time to comment. I always do enjoy hearing from long time fans. 🙂

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