Vegetarian Lentil Soup
|Serving Size||½ of recipe|
|Total Fat||6.5 g|
|Saturated Fat||2 g|
|Sodium||996 mg |
|Total Carbohydrate||37 g|
|Dietary Fiber||17 g |
Tip: Portion leftovers into individual containers and save for tomorrow’s lunch or freeze.
| Olive oil
|Medium onion, chopped||1 |
Celery stalks, sliced
| Medium carrots, sliced||2|
Garlic cloves, minced
| Vegetable stock or broth
||3 cups (24 ounces)|
|Water||2 cups |
Dried lentils, washed
||1 cup |
|Reduced-sodium diced tomatoes, undrained
||1 (14.5-ounce) can |
|Parsley, finely chopped
||2 tablespoons |
||1 teaspoon |
||½ teaspoon |
||½ teaspoon |
|Pepper to taste
|Grated Parmesan cheese||4 tablespoons |
- Heat olive oil in a Dutch oven or large heavy pot over medium heat. Add onions, celery, carrots, and garlic, and sauté for 6-7 minutes.
- Add vegetable stock, water, lentils, tomatoes, and herbs, and bring to a boil. Reduce heat, cover, and simmer until lentils are tender, about 30 minutes.
- Add ¼ teaspoon salt and pepper to taste.
- Serve and top with Parmesan cheese.
1 starch; 1 very lean meat ½ lean meat; 2.5 vegetables; 1 fat
For each person, place 2 slices of provolone cheese between 2 slices of whole wheat bread. Place nonstick grill pan or skillet over medium-high heat and spray with cooking spray. Add sandwiches to the pan and then place a plate with a canned food item or other weight on top. Cook for 1-2 minutes on each side. (Alternatively you can also use a panini press.)
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