Lentil Soup

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With important nutrients like protein, iron, potassium and fiber, this hearty, earthy soup is great for recharging and warming up after a winter workout.

250
Calories
6g
Fat
14g
Protein
4
Servings

Ingredients

3 T extra virgin olive oil
1 onion (chopped)
1 t sea salt
1/2 t pepper
1/2 c chopped celery
1 c chopped carrot
5 clv garlic (minced)
1 1/2 t ground cumin
1 1/2 t ground coriander
1/2 t chili pepper
2 c lentils* (any color except red)
2 q vegetable stock
Juice of 1 lemon
1 c Stonyfield Organic Low Fat Plain Yogurt
Nutrition Information: 
Calories: 
250
Calories from Fat: 
60
Total Fat: 
6g
Saturated Fat: 
1g
Sodium: 
370mg
Total Carbohydrate: 
35g
Dietary Fiber: 
16g
Sugars: 
5g
Protein: 
14g
Vitamin A: 
50%
Vitamin C: 
15%
Calcium: 
10%
Iron: 
20%

Preparation:

Step 1

In a large pot over medium-high heat, add olive oil. Add onions, sea salt and pepper. Sauté until onions are clear, about 3-5 minutes. Add celery, carrot, garlic, cumin, coriander and chili pepper. Stir and cook until veggies are soft. Add lentils. Stir until lentils are coated with oil.

Step 2

Add enough stock to cover lentils and vegetables. Cover pot and let simmer for 30-45 minutes, until lentils are soft and creamy. Add more stock if the soup is too thick. Remove from heat, add lemon juice and 1/2 cup of yogurt. Reheat slowly before serving. Garnish with remaining 1/2 cup of yogurt. Garnish with a dollop (2 tablespoons) or a swirl of yogurt with each serving.

Step 3

* For this dish we recommend using any color lentils except red, which have a different cook time. Should you prefer red lentils simply cook them for less time, until just soft and creamy.

Ingredients

3 T extra virgin olive oil
1 onion (chopped)
1 t sea salt
1/2 t pepper
1/2 c chopped celery
1 c chopped carrot
5 clv garlic (minced)
1 1/2 t ground cumin
1 1/2 t ground coriander
1/2 t chili pepper
2 c lentils* (any color except red)
2 q vegetable stock
Juice of 1 lemon
1 c Stonyfield Organic Low Fat Plain Yogurt
Nutrition Information: 
Calories: 
250
Calories from Fat: 
60
Total Fat: 
6g
Saturated Fat: 
1g
Sodium: 
370mg
Total Carbohydrate: 
35g
Dietary Fiber: 
16g
Sugars: 
5g
Protein: 
14g
Vitamin A: 
50%
Vitamin C: 
15%
Calcium: 
10%
Iron: 
20%

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