Lentil Soup

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Nearly fat-free and filled with fiber, lentils are a power legume that are grown year-round. Lentils provide a little more of a snap when biting into them than other beans, which makes them a nice soup bean–they also retain their shape better than other bean family members. This lentil soup is inspired by the flavors of Ikaria and Sardinia.


  • 1 (15 oz.) can lentils or 1 pound lentils, cooked
  • 2 cups low-sodium vegetable stock
  • 1 onion, chopped
  • ¼ cup olive oil
  • 1 cup tomatoes, stewed or canned
  • Salt and pepper, to taste


  1. While the lentils are simmering in the stock, fry onion in a separate pan until soft.
  2. Add tomatoes and simmer for 5 minutes.
  3. When lentils are done, combine with onion-tomato mixture and reheat, seasoning to taste.

Per recipe: 2140 cal., 116 g. protein, 61 g. fat (7 sat., 7 poly.)
For 8 servings, 270 calories per serving”