Lentil Soup

Recipe submitted by Steven Cawood, Corporate Marketing Manager, Wal-Mart.


Lentil Soup

This hearty soup is full of veggies and tastes great! Warm up on a cool night with this healthy favorite! Serve with warm cornbread or your favorite "whole grain" bread.

Ingredients

  • 1 onion, chopped
  • 1/4 cup olive oil
  • 2 carrots, diced
  • 2 stalks celery, chopped
  • 2 cloves garlic, minced
  • 1 teaspoon dried oregano
  • 1 bay leaf
  • 1 teaspoon dried basil
  • 1 14 1/2-ounce can crushed tomatoes
  • 2 cups dry lentils
  • 8 cups water
  • 1/2 cup spinach, rinsed and thinly sliced
  • 2 tablespoons vinegar
  • Salt to taste
  • Ground black pepper to taste
  • Sour cream

Preparation

  1. In a large soup pot, heat oil over medium heat. Add onions, carrots, and celery; cook and stir until onion is tender.
  2. Stir in garlic, bay leaf, oregano and basil; cook for 2 minutes.
  3. Stir in lentils, and add water and tomatoes. Bring to a boil. Reduce heat, and simmer for at least 1 hour.
  4. When ready to serve, stir in spinach, and cook until it wilts.
  5. Stir in vinegar, and season to taste with salt and pepper, and more vinegar if desired.

This recipe makes about 6-8 (1 cup) servings.

Nutritional Analysis (per serving)

  • 327 calories (28% calories from fat)
  • 19 grams protein
  • 44 grams carbohydrates
  • 22 grams dietary fiber
  • 10 grams fat
  • 74 milligrams calcium