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Southwestern Vegetarian Lentil Soup Recipe

Southwestern Vegetarian Lentil Soup Recipe

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Ingredients:

Serving

1 tbsp olive oil
1 white onion, chopped
1 carrot, peeled and diced
1 -2 jalapeno pepper, seeded and minced
3 garlic cloves, minced
1 tbsp red chili powder
2 tsp paprika (i used smoked spanish)
2 tsp ground cumin
2 tsp dried oregano
1 tsp ground coriander
2 tsp onion powder
1/8 tsp ground black pepper
8 cups water (add vegetable bouillon at end so the salt does not keep lentils from cooking) or 8 cups vegetable broth (add vegetable bouillon at end so the salt does not keep lentils from cooking)
1 (4 oz) can diced green chilies, undrained ( may use 2 cans)
1 cup brown lentils , picked clean and rinsed
6 -8 vegetable bouillon cubes ( only if using water)
1 tbsp sugar
1 cup spinach, chopped (fresh or frozen )
2 zucchini, diced (about 2 cups)
1 (15 oz) can whole kernel corn, undrained
1 (2 1/2 oz) can black olives, drained and sliced
6 roma tomatoes , chopped- use seeds and juice (about 3 cups)
3 -4 tbsp fresh lime juice
salt , to taste
sour cream
cheese, shredded
green onion, chopped
cilantro, chopped
hot pepper sauce
lime wedge, fresh
tortilla chips

Directions:

In a large pot, heat oil, sauté onion, carrot, and jalapeno, until soft, about 10 minutes.
Add garlic and spices and sauté 2 minutes.
Stir in water or broth and scrape any spices that stuck to the pan.
Stir in green chilies and lentils. Bring to a boil, reduce heat, and simmer, covered, for about 40 minutes until lentils are tender.
Uncover and stir in bouillon cubes, if using, and sugar.
Stir in spinach, zucchini, corn and olives. Bring to a boil and cook until zucchini is tender about 5 minutes.
Remove from heat, stir in tomatoes, lime or lemon juice and salt to taste.
Serve with desired toppings.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	220.78 Kcal (924 kJ)
Calories from fat	37.37 Kcal
		% Daily Value*
Total Fat	4.15g	6%
Sodium	140.38mg	6%
Potassium	1122.95mg	24%
Total Carbs	35.22g	12%
Sugars	6.7g	27%
Dietary Fiber	14.52g	58%
Protein	13.76g	28%
Vitamin C	61.6mg	103%
Vitamin A	0.4mg	13%
Iron	5mg	28%
Calcium	145.1mg	15%

Amount Per 100 g
Calories	37.31 Kcal (156 kJ)
Calories from fat	6.32 Kcal
		% Daily Value*
Total Fat	0.7g	6%
Sodium	23.72mg	6%
Potassium	189.76mg	24%
Total Carbs	5.95g	12%
Sugars	1.13g	27%
Dietary Fiber	2.45g	58%
Protein	2.32g	28%
Vitamin C	10.4mg	103%
Vitamin A	0.1mg	13%
Iron	0.8mg	28%
Calcium	24.5mg	15%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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