Red Pepper-Lentil Soup

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

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

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
  • 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
6%
(Saturated Fat
1g,
1%
Trans Fat
0g
0%
),
Cholesterol
15mg
15%;
Sodium
700mg
700%;
Total Carbohydrate
32g
32%
(Dietary Fiber
8g
8%
  Sugars
3g
3%
),
Protein
17g
17%
;
% Daily Value*:
Vitamin A
30%;
Vitamin C
35%;
Calcium
4%;
Iron
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 Choices:
2
*Percent Daily Values are based on a 2,000 calorie diet.