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Name: Sonoma Hearty Lentil Soup
Prep time: 30 min
Cook time: 30 min
Total time: 30 min
Yield: 6
Cuisine: Mediterranean
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

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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

Servings

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

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Nutrition

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Serving Size: 1 Serving (269g)
Recipe Makes: 6 Servings

Calories: 53
Calories from Fat: 21 (40%)

Amt Per Serving		% DV

	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 %
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

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