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LENTIL SOUP

Yield: 4-6 servings

Ingredients: 
• 2 cups dry lentils
• 4 cups water
• 2 carrots, finely chopped
• 1 15oz. can tomatoes, crushed or chopped
• 1 onion, chopped
• 3 cloves garlic, minced or pressed
• 1 tablespoon fresh parsley, or 1/2 tablespoon dried flakes
• 1/4 teaspoon cumin
• 1/4 teaspoon cayenne pepper
• 1/2 teaspoon salt


Directions:
1.
Wash the lentils by rinsing them under running water.
 
2. Put water in a large saucepan. Add the lentils, bring to boil, then reduce to simmer and cover the pan. Cook for 15 minutes.
 
3. Stir in carrots, tomatoes, onion, garlic and seasonings.
 
4. Cover and cook another 15 minutes or until lentils are tender.
 

NUTRITION:
Serving Size: 1/4 of recipe (284 g)
Servings Per Recipe: 4

Amount per serving
Calories 387
Calories from fat 11
Total Fat 1 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 594 mg
Total Carbohydrates 70 g
Dietary Fiber 32 g
Sugars 0 g
Protein 29 g
Vitamin A 185%
Vitamin C 45%
Calcium 10%
Iron 55%

 
King County Washington Public Health
www.metrokc.gov


 

 

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