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Red Pepper-Lentil Soup

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  • Prep 10 min
  • Total 30 min
  • Servings 4
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Dinner ready in 30 minutes! Try red pepper-lentil soup - a hearty meal!
Updated Sep 9, 2010
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Ingredients

  • 2 teaspoons canola oil
  • 1/2 cup chopped onion (1 medium)
  • 4 cloves garlic, finely chopped
  • 1 cup dried lentils, sorted, rinsed
  • 1 can (14 oz) fat-free chicken broth with 33% less sodium
  • 3 cups water
  • 4 oz fully cooked low-fat turkey kielbasa, cut lengthwise in half and cut crosswise into slices (1 cup)
  • 1/2 cup drained roasted red bell peppers, chopped
  • 2 tablespoons chopped fresh basil leaves
  • 1/8 teaspoon pepper

Steps

  • 1
    In 3-quart saucepan, heat oil over medium-high heat. Add onion and garlic; cook until tender. Stir in lentils, broth and water. Heat to boiling. Reduce heat; cover and simmer 15 minutes.
  • 2
    Stir in remaining ingredients. Heat to boiling. Reduce heat; cover and simmer 4 to 5 minutes or until lentils are tender.

Tips from the Betty Crocker Kitchens

  • tip 1
    Lentils are great because they not only cook fast, but they're high in fiber, B vitamins and minerals plus low in calories, fat and cholesterol. They also provide protein and complex carbohydrates.

Nutrition

250 Calories, 6g Total Fat, 17g Protein, 32g Total Carbohydrate, 3g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
250
Calories from Fat
50
Total Fat
6g
9%
Saturated Fat
1g
5%
Trans Fat
0g
Cholesterol
15mg
5%
Sodium
700mg
29%
Potassium
640mg
18%
Total Carbohydrate
32g
11%
Dietary Fiber
8g
34%
Sugars
3g
Protein
17g
% Daily Value*:
Vitamin A
30%
30%
Vitamin C
35%
35%
Calcium
4%
4%
Iron
30%
30%
Exchanges:
2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 1 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;
Carbohydrate Choice
2
*Percent Daily Values are based on a 2,000 calorie diet.
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