Sonoma Hearty Lentil Soup
by kam911
Sonoma Diet
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INGREDIENTS
- 1 small onion ; chopped;
- 1 small carrot ; chopped;
- 2 cloves garlic ; minced (1 1/2 teaspoons minced);
- 1 tablespoon extra-virgin olive oil
- 5 1/2 cups reduced-sodium chicken broth
- 1 cup brown or French lentils ; rinsed and drained;
- 1 small tomato ; seeded and chopped;
- 2 tablespoons chopped fresh flat-leaf parsley
- 2 teaspoons lemon juice
- 1/2 teaspoon cumin seeds ; toasted and ground,* or 1/2 teaspoon ground cumin;
- 1/4 teaspoon fennel seeds ; toasted and ground,* or 1/4 teaspoon fennel seeds, finely crush
- Kosher ; salt
- Freshly ; ground black pepper
INSTRUCTIONS
1. In a 6- to 8-quart Dutch oven cook onion, carrot, and garlic in hot oil about 10 minutes or until tender.
2. Add broth and lentils to onion mixture. Bring to boiling; reduce heat. Cover and simmer about 30 minutes or until lentils are tender.
3. Stir in tomato, parsley, lemon juice, cumin, and fennel seeds. If desired, season to taste with kosher salt and pepper. Ladle into bowls.
NOTES
*Note: To toast seeds, heat a small skillet over medium heat. Add seeds. Cook about 2 minutes or until toasted and aromatic, shaking skillet frequently. Place toasted seeds in a spice grinder and process until finely ground
Nutrition
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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| Serving Size: 1 Serving (269g) | ||
| Recipe Makes: 6 Servings | ||
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| Calories: 53 | ||
| Calories from Fat: 21 (40%) | ||
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| Amt Per Serving | % DV | |
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| Total Fat 2.4g | 3 % | |
| Saturated Fat 0.3g | 2 % | |
| Monounsaturated Fat 1.7g | ||
| Polyunsanturated Fat 0.3g | ||
| Cholesterol 0mg | 0 % | |
| Sodium 543.2mg | 19 % | |
| Potassium 299.2mg | 8 % | |
| Total Carbohydrate 4.7g | 1 % | |
| Dietary Fiber 0.9g | 4 % | |
| Sugars, other 3.8g | ||
| Protein 3.6g | 5 % | |
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Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
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Calories per serving: 53
Get detailed nutrition information, including item-by-item nutrition insights, so you can see where the calories, carbs, fat, sodium and more come from.
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