Hearty Lentil Soup

Alicia Calvo, MPH, RDN, CDCES, CEDRD

Fall is upon us and the perfect time for soup. This hearty lentil soup is filling and flavorful, yet light and vegetarian, and rich in iron and fiber.

Prep Time: 15min | Cook Time: 40min | Total Time: 55min | Yield 6

Ingredients:

• 1 Tbsp. olive oil

• 6 green onions, chopped finely

• ½ medium Onion, chopped finely

• 1 Tbsp. Cumin

• 2 cups Lentils, rinsed and cleaned

• 4 cups vegetable or chicken broth

• 2 cups water

• ½ tsp. Trader Joe’s Everything but the Bagel Sesame Seasoning

• Pepper to taste

Instructions:

1. Sauté onions in olive oil and cumin.

2. Add remaining ingredients. Bring to a rapid boil. Then simmer slowly covered until lentils are tender, stirring occasionally, about 40 minutes.

3. Serve with an Arugula salad with shaved parmesan cheese, craisins, and pine nuts and sourdough bread. For salad dressing use olive oil, white balsamic vinegar and a drizzle of pomegranate molasses.

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Nutrition Facts:

Serving Size: 1 cup

Calories: 268

Total Fat: 2 g

Total Carbohydrates: 42 g

Dietary Fiber: 18 g

Protein: 18 g

Equivalents: 4 vegetable proteins, 1 starch, ½ fat