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Red Pepper-Lentil Soup

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  • Prep Time 10 min
  • Total Time 30 min
  • Servings 4

Dinner ready in 30 minutes! Try red pepper-lentil soup - a hearty meal!

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

Directions

  • 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.

Expert Tips

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 Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
250
Calories from Fat
50
% Daily Value
Total Fat
6g
9%
Saturated Fat
1g
5%
Trans Fat
0g
0%
Cholesterol
15mg
5%
Sodium
700mg
29%
Total Carbohydrate
32g
11%
Dietary Fiber
8g
34%
Sugars
3g
3%
Protein
17g
17%
% 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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