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Tomato and lentil soup

 
This recipe belongs to the top 10% of the healthiest recipes.healthy
This recipe is vegetarian.vegetarian
This recipe is vegan.vegan
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe can be made completely dairy-free.dairy-free
 
One serving costs about $1.26

$1.26 per serving

11 people like this recipe

11 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

4 fall,winter,vegetarian,vegan,gluten-free,dairy-free,healthy,gluten free,dairy free,lacto ovo vegetarian,vegan soup,lunch,main course,main dish,dinner
spoonacular Score:96%

Spoonacular Score: 96%

 

Tomato and lentil soup takes about about 45 minutes from beginning to end. Watching your figure? This gluten free, dairy free, lacto ovo vegetarian, and vegan recipe has 358 calories, 19g of protein, and 8g of fat per serving. This recipe serves 4 and costs $1.26 per serving. 11 person were impressed by this recipe. It works well as an affordable main course for Autumn. A mixture of carrots, bay leaf, parsley, and a handful of other ingredients are all it takes to make this recipe so yummy. It is brought to you by Foodista. Taking all factors into account, this recipe earns a spoonacular score of 97%, which is super. If you like this recipe, you might also like recipes such as Lentil & Tomato Soup, Lentil-Tomato Soup, and Tomato and Lentil Soup.

Ingredients

Servings:
2 Tbs
2 Tbs olive oil
olive oil
1
1  onion
onion
2 cloves
2 cloves garlic
garlic
3
3  carrots
carrots
1.06 lb
1.06 lb canned tomatoes
canned tomatoes
1
1  bay leaf
bay leaf
1.37 qt
1.37 qt water
water
1.3 cups
1.3 cups lentils
lentils
0.25 tsps
0.25 tsps salt
salt
1 bunch
1 bunch parsley
parsley
2 Tbs olive oil
2 Tbs
olive oil
1  onion
1
onion
2 cloves garlic
2 cloves
garlic
3  carrots
3
carrots
1.06 lb canned tomatoes
1.06 lb
canned tomatoes
1  bay leaf
1
bay leaf
1.37 qt water
1.37 qt
water
1.3 cups lentils
1.3 cups
lentils
0.25 tsps salt
0.25 tsps
salt
1 bunch parsley
1 bunch
parsley


Instructions

Saut onion and garlic in olive oil for 5 minutes. Add the carrot, saut for another 2 minutes. Add tomatoes, bay leaf and water, stir and bring to the boil. Stir in lentils, season with salt and cook for 5 minutes. Before serving sprinkle with chopped parsley.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $1.26
Ingredient
2 Tbs olive oil
1 onion
2 cloves garlic
3 carrots
480 grams canned tomatoes
1 bay leaf
250 grams lentils
1 bunch parsley
Price
$0.33
$0.24
$0.13
$0.32
$1.03
$0.02
$0.71
$2.26
$5.05

Tips

Health Tips

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

Cooking Tips

  • You should not store your onions with your potatoes because the gases they emit will make each other spoil faster. For more information about selecting and storing onions, check out this lesson about onions in the academy.

  • Carrots can be stored in the fridge for 2 to 3 weeks. The starch in the carrots will turn to sugar over time, but this is not a problem, they'll just taste sweeter. The academy lesson about carrots contains more useful information.

  • Here's a trick for peeling garlic quickly. Put the garlic clove on your cutting board. Take a knife with a thick blade and place the blade flat across the garlic clove (the clove should be closer to the handle than the middle of the blade). Whack down on the flat side of the blade with your free hand to smoosh the garlic a bit. Done correctly, the skin will peel right off.

  • If you're using olive oil to cook at high temperatures, make sure that the olive oil you're using has a high smoke point because heating an oil past its smoke point can ruin the flavor and even release harmful compounds into your dish. Many people recommend saving extra-virgin olive oil for cold dishes or for adding the finishing touch to a warm dish. You could also use canola oil, coconut oil, or another good high-temperature oil to be on the safe side.

  • get more cooking tips
Disclaimer

Nutritional Information

Quickview
358 Calories
19g Protein
8g Total Fat
54g Carbs
100% Health Score
Limit These
Calories
358
18%

Fat
8g
13%

  Saturated Fat
1g
7%

Carbohydrates
54g
18%

  Sugar
10g
11%

Cholesterol
0.0mg
0%

Sodium
364mg
16%

Get Enough Of These
Protein
19g
39%

Vitamin K
253µg
242%

Vitamin A
9128IU
183%

Fiber
23g
94%

Folate
350µg
88%

Manganese
1mg
60%

Vitamin B1
0.69mg
46%

Vitamin C
37mg
46%

Iron
7mg
41%

Phosphorus
354mg
35%

Potassium
1220mg
35%

Copper
0.65mg
33%

Vitamin B6
0.65mg
32%

Magnesium
119mg
30%

Zinc
3mg
24%

Vitamin E
3mg
22%

Vitamin B5
1mg
19%

Vitamin B3
3mg
19%

Vitamin B2
0.24mg
14%

Calcium
129mg
13%

Selenium
6µg
9%

covered percent of daily need

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