Lentils = Good Nutrition

Lentil soup is the ultimate comfort food during the chilly winter season. This heart-healthy and delicious soup, from the creator of Mike’s Sicilian Stew, boasts vitamin A, iron, protein and fiber. One bowl will warm you up and keep you healthy on the inside, no matter how cold it gets outside!

3 tablespoons olive oil
6 stalks celery, finely chopped (1 ½ cups)
5 carrots, finely chopped (1 ¼ cups)
1 medium onion, finely chopped
1 clove garlic, sliced
8 cups water
2 cups lentils (French green lentils or other variety of your choice), rinsed and picked over
1 can (14.5 ounces) no-salt added whole peeled tomatoes
1 teaspoon sea salt
½ teaspoon chopped fresh oregano leaves

1. In large saucepan, heat 2 tablespoons oil over medium heat. Add celery, carrots, onion, and garlic and cook 10-15 minutes or until tender and lightly browned.
2. Add water, lentils, tomatoes with their juice, salt, and oregano; heat to boiling over high heat. Reduce heat to low; cover and simmer 45-60 minutes or until lentils are tender, stirring soup occasionally.
3. Ladle soup into bowls and drizzle with remaining 1 tablespoon oil divided evenly among bowls.

Makes 14 servings (1 cup per serving).

Nutrition Facts per serving: 130 calories; 3.5g fat (0g sat fat, 2g mono, 1g poly, 0g trans fats); 0mg cholesterol; 19g carbohydrate (5g fiber, 3g sugar); 6g protein; 85mg sodium; 40% Daily Value (DV) vitamin A; 6% DV vitamin C; 2% DV calcium; 15% DV iron.

– Stacey Antine, MS, RDN, author, Appetite for Life, founder, HealthBarn USA, director, HealthBarn Foundation, and recognized as top 10 dietitians nationally by Today’s Dietitian magazine for her work with HealthBarn USA.

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