Courtesy of Nature's Oasis
http://www.naturesoasismarket.com

Italian Lentil Soup

Diet Type: Vegan

Cooking Time: 30 minutes - one hour

Ingredients:

  1 Spanish onion, chopped
  1 large clove garlic, chopped
  3 stalks celery, sliced
  2 medium carrots, thinly sliced
  2 tablespoons olive oil
  1 cup dried lentils, rinsed
  4 cups water or Vegetable Stock
  1 teaspoon dried rosemary
  1 bay leaf
  1 15 oz. can chopped tomatoes
  salt and pepper to taste
 
Directions:

In a soup pot, saute onion, celery, garlic and carrots in oil until onion is soft, about 5 minutes. Add remaining ingredients (except salt and pepper) and bring to a boil. Reduce heat to low, cover and simmer for 30-40 minutes, or until lentils are soft. Remove bay leaf . Season to taste with salt and pepper. Puree half and serve.

Servings: 6

Author: Polly Pitchford, Full Spectrum Health™

 
Nutrition Facts

Serving Size: 1
Servings per Recipe: 6
Amount Per Serving 
Calories 186
Calories from Fat 49
 % Daily Value*
Total Fat 5g8%
  Saturated Fat 1g4%
  Mono Fat 4g 
  Poly Fat 1g 
Sodium 40mg2%
Total Carbs 27g9%
  Dietary Fiber 6g23%
Protein 9g 
Iron21%
Calcium6%
Vitamin C19%
Vitamin E6%
Vitamin A63%
Vitamin B-615%
Pantothenic acid3%
Niacin7%
Riboflavin6%
Thiamin13%
Folate21%
Selenium7%
Manganese35%
Copper25%
Zinc10%
Potassium15%
Phosphorus13%
Magnesium10%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.