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Red Lentil and Vegetable Soup

This meal-in-a-bowl brims with fill-you-up soluble fiber, thanks to the lentils. Translation: It may help keep weight down and also helps lower total and "bad" LDL cholesterol. The lentils, spinach, and tomatoes, all rich in potassium, work to keep blood pressure in check, too.

Recipe courtesy Good Housekeeping, 2012
Show: Drop 5 Lbs with Good Housekeeping Episode: Boost Your Mood Food

Photo: Red Lentil and Vegetable Soup

TOTAL TIME: 40 min
Prep: 15 min
Inactive Prep: --
Cook: 25 min
 
YIELD: 4 servings (7 1/2 cups)
LEVEL: Easy

ingredients

  • 1 tablespoon olive oil
  • 4 medium carrots, peeled and chopped
  • 1 small onion, chopped
  • 1 teaspoon ground cumin
  • 1 can (14 1/2-ounce) diced tomatoes
  • 1 can (14- to 14 1/2-ounce) vegetable broth
  • 1 cup dried red lentils
  • 1/4 teaspoon salt
  • 1/8 teaspoon ground black pepper
  • 1 bag (5-ounce) baby spinach
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Directions

In 4-quart saucepan, heat oil on medium until hot. Add carrots and onion, and cook 6 to 8 minutes or until lightly browned and tender. Stir in cumin; cook 1 minute. Add tomatoes, broth, lentils, 2 cups water, salt, and pepper; cover and heat to boiling on high. Reduce heat to low and simmer, covered, 8 to 10 minutes or until lentils are tender. Stir in spinach.

Nutritional Information (per serving):
Calories 265; Total Fat 5g; Saturated Fat 1g; Cholesterol 0; Sodium 645mg; Total Carbohydrate 41g; Dietary Fiber 13g; Protein 16g

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