Spicy Lentil Soup Recipe

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Ingredients:

Serving

1 tbsp olive oil
1/4 cup chopped onion
4 cloves garlic, chopped
1 large carrot, chopped
1 large stalk celery, chopped
2 tbsp tomato paste
1/8 tsp crushed red pepper flakes, or more to taste
1/8 tsp cayenne pepper, or more to taste
salt and ground black pepper to taste
6 cups chicken stock
1 1/2 cups dry lentils

Directions:

Heat olive oil in a large saucepan over medium heat; cook and stir onion and garlic until onion is translucent, about 5 minutes.
Stir in carrot and celery; cook, stirring often, until vegetables are tender, about 8 more minutes.
Stir in tomato paste, crushed red pepper, cayenne pepper, salt, and black pepper; mix in chicken stock and lentils.
Bring soup to a boil and reduce heat to low; simmer until lentils are soft, about 20 minutes.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	293.26 Kcal (1228 kJ)
Calories from fat	47.16 Kcal
		% Daily Value*
Total Fat	5.24g	8%
Cholesterol	7.2mg	2%
Sodium	366.66mg	15%
Potassium	849.29mg	18%
Total Carbs	42.22g	14%
Sugars	7.51g	30%
Dietary Fiber	15.85g	63%
Protein	20.31g	41%
Vitamin C	5.3mg	9%
Vitamin A	0.1mg	4%
Iron	4mg	22%
Calcium	49.4mg	5%

Amount Per 100 g
Calories	89.65 Kcal (375 kJ)
Calories from fat	14.42 Kcal
		% Daily Value*
Total Fat	1.6g	8%
Cholesterol	2.2mg	2%
Sodium	112.09mg	15%
Potassium	259.64mg	18%
Total Carbs	12.91g	14%
Sugars	2.29g	30%
Dietary Fiber	4.85g	63%
Protein	6.21g	41%
Vitamin C	1.6mg	9%
Iron	1.2mg	22%
Calcium	15.1mg	5%

* 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

5.5

Points
7

PointsPlus

Good Points

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

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