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By using our free meal planner (and the rest of spoonacular.com) you have to agree that you and only you are responsible for anything that happens to you because of something you have read on this site or have bought/cooked/eaten because of this site. After all, the only person who controls what you put in your mouth is you, right?

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Veggie Lentil Soup

 
One serving costs about $0.92

$0.92 per serving

1 people like this recipe

1 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

6 fall,winter,gluten-free,gluten free soup
spoonacular Score:69%

Spoonacular Score: 69%

 

Veggie Lentil Soup might be just the soup you are searching for. One serving contains 144 calories, 9g of protein, and 2g of fat. This recipe serves 6 and costs 92 cents per serving. Head to the store and pick up parmesan, celery stalk, bay leaf, and a few other things to make it today. 1 person found this recipe to be tasty and satisfying. It is brought to you by Foodista. It can be enjoyed any time, but it is especially good for Autumn. It is a good option if you're following a gluten free diet. From preparation to the plate, this recipe takes roughly roughly 45 minutes. With a spoonacular score of 69%, this dish is pretty good. If you like this recipe, take a look at these similar recipes: Lentil and Veggie Soup, Lentil Veggie Soup with Collards, and Hearty Veggie Lentil Soup.

Ingredients

Servings:
0.75 cups
0.75 cups lentils
lentils
2.5 cups
2.5 cups vegetable stock
vegetable stock
1 cup
1 cup water
water
0.25 cups
0.25 cups dry red wine
dry red wine
1 lb
1 lb tomatoes
tomatoes
1
1  carrot
carrot
1
1  celery stalk
celery stalk
1
1  garlic clove
garlic clove
1
1  onion
onion
2 tsps
2 tsps fresh dried basil
fresh dried basil
1
1  bay leaf
bay leaf
6 Tbsps
6 Tbsps parmesan
parmesan
0.75 cups lentils
0.75 cups
lentils
2.5 cups vegetable stock
2.5 cups
vegetable stock
1 cup water
1 cup
water
0.25 cups dry red wine
0.25 cups
dry red wine
1 lb tomatoes
1 lb
tomatoes
1  carrot
1
carrot
1  celery stalk
1
celery stalk
1  garlic clove
1
garlic clove
1  onion
1
onion
2 tsps fresh dried basil
2 tsps
fresh dried basil
1  bay leaf
1
bay leaf
6 Tbsps parmesan
6 Tbsps
parmesan

Equipment

pot
pot
pot
pot


Instructions

Combine all ingredients in a large pot. Bring to a boil then reduce the heat to low and allow to simmer for 20-25 minutes. Stir occasionally. Fish out the bay leaf, add in cheese and serve.

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

Price Breakdown

Cost per Serving: $0.98
Ingredient
¾ cups lentils
2.5 cups vegetable stock
¼ cups dry red wine
1 pound tomatoes
1 carrot
1 celery stalk
1 garlic clove
1 onion
1 bay leaf
6 tablespoons parmesan
Price
$0.41
$1.89
$0.78
$1.70
$0.11
$0.02
$0.07
$0.24
$0.02
$0.63
$5.87

Tips

Health Tips

  • 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).

  • The great thing about parmesan cheese is that a little goes a long way, especially if you're buying the real deal.

  • Lycopene, the chemical in tomatoes that makes them red (and healthy), is fat soluble. This means eating tomatoes with a fat — say, avocado or olive oil?improves the body's ability to absorb the lycopene. Don't hesitate to include some healthy fats in this dish to get the most health benefits from the tomatoes!

  • Some bouillon/stock products contain gluten, some don't. If you are following a gluten-free diet, always read product labels carefully.

  • get more health tips

Price Tips

  • Fresh herbs can be expensive, so don't let them go to waste. If you have any leftovers, you might be able to freeze them. The Kitchn recommends freezing hardy herbs like rosemary and thyme in olive oil, while Better Homes and Gardens suggests using freezer bags to freeze basil, chives, mint, and more.

  • Most dairy products stay good well past their sell-by date. Instead of throwing out perfectly safe food that is just a few days or maybe even a week or two old, make sure the product smells fine, has a normal texture, and doesn't taste funny. Sniff testing isn't exactly rocket science and it can keep you from wasting food (and money).

Cooking Tips

  • 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.

  • To keep your eyes from stinging and watering while cutting onions, trying popping the onion in the freezer for 15 minutes before you plan to start cooking. Chilling the onion slows the release of the enzyme responsible for teary eyes.

  • Don't have fresh herbs? Substitute dried herbs, but use about 1/3 less because dried herbs are more potent than fresh.

  • Just a head's up: tomatoes shouldn't be refrigerated! They will lose their flavor and probably get mushy too. For more on selecting and storing tomatoes and other vegetables, check out the academy.

  • get more cooking tips

Green Tips

  • Tomatoes, especially cherry tomatoes, should be bought organic when possible. Moreover, buying tomatoes from your local farmers' market when they are in season is going to make your dish much, much tastier, not to mention more eco-friendly. In fact, we recommend using canned — or better yet, jarred?tomato products when tomatoes aren't in season instead of buying imported or greenhouse-grown tomatoes.

  • Parmesan cheese is traditionally made using rennet, an animal-derived enzyme. For this reason, true parmesan cheese is not suitable for vegetarians. You might be able to find a vegetarian hard cheese to substitute.

Disclaimer

Nutritional Information

Quickview
143 Calories
8g Protein
1g Total Fat
21g Carbs
29% Health Score
Limit These
Calories
143
7%

Fat
1g
3%

  Saturated Fat
0.89g
6%

Carbohydrates
21g
7%

  Sugar
4g
5%

Cholesterol
3mg
1%

Sodium
487mg
21%

Alcohol
1g
6%

Get Enough Of These
Protein
8g
18%

Vitamin A
2591IU
52%

Fiber
8g
35%

Folate
132µg
33%

Manganese
0.46mg
23%

Phosphorus
170mg
17%

Vitamin B1
0.26mg
17%

Vitamin C
13mg
16%

Potassium
476mg
14%

Iron
2mg
12%

Vitamin B6
0.24mg
12%

Magnesium
43mg
11%

Zinc
1mg
10%

Copper
0.19mg
10%

Calcium
90mg
9%

Vitamin K
9µg
9%

Vitamin B5
0.66mg
7%

Vitamin B3
1mg
6%

Vitamin B2
0.09mg
6%

Selenium
3µg
5%

Vitamin E
0.61mg
4%

covered percent of daily need

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