Lentil and Vegetable Soup

87 Reviews
96% would make this recipe again

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Preparation : 20 min Cooking : 25 min
160 calories/serving

Ingredients

1/3 cup green or brown lentils (dried) 70 g
1 leeks, thinly sliced 300 g
1 clove garlic, minced or pressed
1 tomatoes, coarsely chopped 120 g
1 stalk celery, cut into very small dices 70 g
1 carrots, cut into very small dices 100 g
2/3 cup broccoli, cut into small florets 80 g
1 1/2 tbsp olive oil 25 mL
4 cups chicken broth 1 L
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]

Before you start

It is not necessary to soak the lentils in advance.

Method

  1. Rinse and drain the lentils, then set aside.
  2. Prepare the vegetables: finely slice the leek; mince or press the garlic; coarsely chop the tomatoes; chop the celery and carrot into very small dices (about 3 mm); cut the broccoli into small pieces (about 2 cm).
  3. In a pot, sweat the leek and garlic in the olive oil over medium heat about 3-4 min. Add the remaining vegetables, lentils, and broth, then bring to a boil, reduce the heat and simmer uncovered for 25 min or until the lentils are tender.
  4. Adjust the seasoning then serve.

Observations

The soup keeps up to 6 days in the refrigerator or up to 3 months in the freezer.

Nutrition Facts Table

per 1 serving (330 g)

Amount

% Daily Value

Calories

160

Fat

6 g

10 %

Saturated 0.9 g
+ Trans 0 g

4 %

Cholesterol

0 mg

Sodium

690 mg

29 %

Carbohydrate

20 g

7 %

Fibre

4 g

16 %

Sugars

4 g

Net Carbs

16 g

Protein

7 g

Vitamin A

50 %

Vitamin C

36 %

Calcium

6 %

Iron

19 %
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches ½
Vegetables 1 ½
Meat and Alternatives ½
Fats 1
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

87 Reviews (82 with rating only) 96% would make this recipe again
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My Notes

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This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

This recipe is in the following categories

Beans/Legumes | Vegetables | Soups | High Iron

Top Reviews

View All Reviews
Anonyme
october 20, 2021

Okay flavour, an easy-to-make, utilitarian lentil soup. I would omit the broccoli the next time - don't like how it is all greyish the next day.

Useful 2
Anonyme
october 20, 2021 | I would make this recipe again

Delicious. Very brothy.

Useful 0
Anonyme
october 20, 2021 | I would make this recipe again

I added spelt noodles and chicken breast to make it more pallatable for my kids, everyone loved it!!

Useful 0

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