Colorado Lentil Soup

Colorado Lentil Soup

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From: Diabetic Living Magazine

Lentils and potatoes make this herby tomato-based soup a filling main dish.

Ingredients 6 servings

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Original recipe yields 6 servings
Nutrition per serving may change if servings are adjusted.
  • 1 tablespoon olive oil
  • 1 large onion, chopped
  • 6 cloves garlic, minced
  • 1 tablespoon fajita seasoning
  • 6 cups water
  • 1¼ cups dry brown lentils (8 ounces)
  • 1½ teaspoons dried dill
  • ¼ teaspoon salt
  • 6 ounces round red potatoes, scrubbed and cut into ¾-inch pieces
  • 1 (14.5 ounce) can no-salt-added diced tomatoes, undrained
  • 1 (14.5 ounce) can no-salt-added tomato paste
  • 2 tablespoons canned diced green chiles
  • 1 tablespoon snipped fresh parsley
  • Fresh dill sprigs (optional)


  • Prep

  • Ready In

  1. In a 4-quart Dutch oven, heat oil over medium heat. Add onion and garlic; cook about 4 minutes or until tender. Stir in fajita seasoning.
  2. Add the water, dry lentils, dried dill and salt to the onion mixture. Bring to boiling; reduce heat. Cover and simmer for 15 minutes. Stir in potatoes. Cook, covered, for 10 to 15 minutes more or until potatoes and lentils are tender.
  3. Add undrained tomatoes, tomato paste and undrained chiles. Return to boiling; reduce heat. Simmer, uncovered, for 10 minutes. Stir in parsley. If desired, garnish individual servings with fresh dill.
  • Tip: To make ahead, prepare as directed; let cool slightly. Transfer soup to freezer containers. Seal, label and freeze for up to 3 months. To serve, thaw overnight in the refrigerator. Place in a saucepan and heat through before serving.

Nutrition information

  • Serving size: 1½ cups
  • Per serving: 242 calories; 3 g fat(0 g sat); 16 g fiber; 41 g carbohydrates; 13 g protein; 199 mcg folate; 0 mg cholesterol; 8 g sugars; 617 IU vitamin A; 19 mg vitamin C; 67 mg calcium; 4 mg iron; 259 mg sodium; 586 mg potassium
  • Nutrition Bonus: Folate (50% daily value), Vitamin C (32% dv), Iron (22% dv)
  • Carbohydrate Servings:
  • Exchanges: 2½ starch, 1 vegetable, ½ fat

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