Lentil-Vegetable Soup

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
62%
Lentil-Vegetable Soup
50 min.
6
209kcal

Suggestions


Welcome to a delightful culinary adventure with our hearty Lentil-Vegetable Soup! This vibrant and nutritious dish is perfect for anyone seeking a wholesome meal that is both satisfying and packed with flavor. With a health score of 62, this soup is not only vegetarian and vegan but also gluten-free and dairy-free, making it an excellent choice for a variety of dietary preferences.

Imagine a warm bowl of soup brimming with the goodness of lentils, fresh vegetables, and zesty spices. The combination of organic diced tomatoes and spicy green chiles creates a rich base, while the addition of garlic and cumin infuses the dish with aromatic depth. Each spoonful is a comforting embrace, perfect for lunch, dinner, or any time you crave a nourishing meal.

Ready in just 50 minutes, this Lentil-Vegetable Soup serves six, making it an ideal option for family gatherings or meal prep for the week ahead. With only 209 calories per serving, you can indulge without guilt. The balance of protein, healthy carbohydrates, and minimal fat ensures that you’re fueling your body with the nutrients it needs.

So, gather your ingredients and get ready to enjoy a bowl of this deliciously healthy soup that will warm your heart and satisfy your taste buds. Let’s dive into the world of flavors and textures that this Lentil-Vegetable Soup has to offer!

Ingredients

  • cups canned tomatoes diced organic undrained (from 28-oz can)
  • 4.5 oz chilis green undrained chopped canned
  • teaspoons chili powder 
  • oz lentils dried rinsed
  • cloves garlic finely chopped
  • teaspoon ground cumin 
  • cup onion chopped
  • teaspoon salt 
  • oz sacremento tomato juice canned
  • cups water 
  • cup corn fresh whole
  • small zucchini cut into julienne strips (2 cups)

Equipment

  • sauce pan

Directions

  1. In 3-quart saucepan, heat onion, chili powder, salt, cumin, garlic and tomato juice to boiling. Reduce heat; cover and simmer 5 minutes.
  2. Stir in water, lentils, tomatoes and chiles.
  3. Heat to boiling. Reduce heat; cover and simmer 20 minutes.
  4. Stir in corn. Cover; simmer 10 minutes. Stir in zucchini. Cover; simmer about 5 minutes or until lentils and zucchini are tender.

Nutrition Facts

Calories209kcal
Protein23.74%
Fat5.69%
Carbs70.57%

Properties

Glycemic Index
28.49
Glycemic Load
5.52
Inflammation Score
-8
Nutrition Score
20.428260823955%

Flavonoids

Catechin
0.13mg
Luteolin
0.01mg
Isorhamnetin
1.34mg
Kaempferol
0.19mg
Myricetin
0.04mg
Quercetin
6.03mg
Gallocatechin
0.05mg

Nutrients percent of daily need

Calories:209kcal
10.45%
Fat:1.38g
2.13%
Saturated Fat:0.22g
1.38%
Carbohydrates:38.55g
12.85%
Net Carbohydrates:23.88g
8.68%
Sugar:7.51g
8.34%
Cholesterol:0mg
0%
Sodium:646.11mg
28.09%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.97g
25.94%
Fiber:14.67g
58.68%
Folate:230.7µg
57.68%
Manganese:0.83mg
41.42%
Vitamin C:31.33mg
37.97%
Vitamin B1:0.45mg
29.69%
Iron:4.92mg
27.32%
Vitamin B6:0.51mg
25.3%
Potassium:879.93mg
25.14%
Phosphorus:241.85mg
24.19%
Copper:0.43mg
21.59%
Magnesium:82.37mg
20.59%
Zinc:2.4mg
15.98%
Vitamin B3:2.8mg
13.99%
Vitamin B5:1.25mg
12.47%
Vitamin A:623.73IU
12.47%
Vitamin B2:0.19mg
11.37%
Vitamin E:1.6mg
10.69%
Vitamin K:9.35µg
8.91%
Calcium:82.91mg
8.29%
Selenium:4.28µg
6.11%