Spiced Lentil Soup Recipe

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Spiced Lentil Soup
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Ingredients:

Directions:

  1. Rinse dried lentils and simmer in water for 1 hour or less until tender, depending on the size of the lentil. Alternatively, used canned lentils and skip this step (but still rinse them).
  2. Heat olive oil in large saucepan and sautée garlic, onion, carrot, and celery with dried spices until tender.
  3. Add parsley, cilantro, lentils, and water and bring to a boil, simmer partially covered for one hour.
  4. Purée 3/4 of the batch in a blender, or just use a potato masher right in the pot.
  5. Return soup to pot, heat and serve :).
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 228.84 Kcal (958 kJ)
Calories from fat 37.2 Kcal
% Daily Value*
Total Fat 4.13g 6%
Sodium 30.27mg 1%
Potassium 618.54mg 13%
Total Carbs 35.12g 12%
Sugars 3.57g 14%
Dietary Fiber 16.66g 67%
Protein 13.34g 27%
Vitamin C 8.8mg 15%
Vitamin A 0.2mg 6%
Iron 4.4mg 24%
Calcium 81.1mg 8%
Amount Per 100 g
Calories 64.28 Kcal (269 kJ)
Calories from fat 10.45 Kcal
% Daily Value*
Total Fat 1.16g 6%
Sodium 8.5mg 1%
Potassium 173.74mg 13%
Total Carbs 9.86g 12%
Sugars 1g 14%
Dietary Fiber 4.68g 67%
Protein 3.75g 27%
Vitamin C 2.5mg 15%
Vitamin A 0.1mg 6%
Iron 1.2mg 24%
Calcium 22.8mg 8%

* 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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Recipe Tags

Weightwatchers Points

  • 4.1
    Points
  • 5
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • very low sodium,
  • cholesterol free,
  • good source of fiber

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