Italian-Style Lentil Soup

Italian-Style Lentil Soup

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From: Diabetic Living Magazine

Having company and lacking dinner inspiration? This Italian-inspired lentil soup may be the answer. It uses ingredients you'd commonly have on hand (including frozen vegetables) and can be on the table in about an hour.

Ingredients 6 servings

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Original recipe yields 6 servings
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Metric
Nutrition per serving may change if servings are adjusted.
  • 1 tablespoon olive oil or canola oil
  • ½ cup chopped onion (1 medium)
  • 1 tablespoon bottled minced garlic (see Tip)
  • 1 (32 ounce) container reduced-sodium chicken broth (4 cups)
  • 2 cups water
  • 1 cup dry brown lentils
  • 1½ teaspoons dried Italian seasoning, crushed
  • ½ teaspoon ground pepper
  • 1 (14.5 ounce) can no-salt-added diced tomatoes, undrained
  • 1 (6 ounce) can no-salt-added tomato paste
  • 2 cups frozen peas and carrots
  • 2 ounces dried multi-grain penne pasta or multi-grain elbow macaroni
  • ¼ cup grated Parmesan cheese (optional)

Preparation

  • Prep

  • Ready In

  1. Heat oil over medium heat in a large saucepan. Add onion and garlic; cook about 5 minutes or until onion is tender, stirring occasionally.
  2. Add broth, the water, lentils, Italian seasoning and pepper to onion mixture. Bring to boiling; reduce heat. Simmer, covered, for 30 minutes.
  3. Stir in undrained tomatoes and tomato paste. Stir in peas and carrots and uncooked pasta. Return to boiling; reduce heat. Simmer, uncovered, about 10 minutes or until pasta is tender.
  4. To serve, ladle into six soup bowls. If desired, sprinkle with Parmesan.
  • Tip: If you prefer to use fresh garlic, substitute 6 cloves garlic, minced.

Nutrition information

  • Serving size: 1⅓ cups
  • Per serving: 251 calories; 3 g fat(0 g sat); 15 g fiber; 42 g carbohydrates; 15 g protein; 174 mcg folate; 0 mg cholesterol; 8 g sugars; 4,703 IU vitamin A; 61 mg vitamin C; 66 mg calcium; 4 mg iron; 467 mg sodium; 436 mg potassium
  • Nutrition Bonus: Vitamin C (102% daily value), Vitamin A (94% dv), Folate (44% dv), Iron (22% dv)
  • Carbohydrate Servings: 3
  • Exchanges: 2½ starch, 1 lean protein, 1 vegetable

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