Mediterranean Lentil Soup

Lentils are a very healthy carbohydrate source with lots of fiber. This soup freezes well if you want to save part of it for another day.

Prep Time: 20 minutes

Nutrition Facts

Serving Size: about 1 cup

  • Calories 150
  • Carbohydrate 18 g
  • Protein 12 g
  • Fat 3.5 g
  • Saturated Fat 0.6 g
  • Sugars 4 g
  • Dietary Fiber 6 g
  • Cholesterol 20 mg
  • Sodium 490 mg
  • Potassium 505 mg

This Recipe Serves 8

Ingredients

2 teaspoons canola oil
1 onion, diced
2 cloves garlic, minced
2 Italian turkey sausage links (meat squeezed out of casing), sliced
32 ounces reduced-sodium, fat-free chicken broth
1 (14-ounce) can diced tomatoes
3 cups water
1 cup dried lentils
½ teaspoon ground black pepper
¼ teaspoon oregano, dried
1 Bay leaf

Instructions

  1. Heat the oil in a large soup pot over medium-high heat. Add the onion and sauté for 3 minutes or until clear. Add the garlic and sauté for 30 seconds.
  2. Add the turkey Italian sausage and cook about 8 minutes until brown. Add the remaining ingredients.
  3. Bring the soup to a boil; reduce the heat and simmer for 15 minutes.

Recipe Cost: $7.00

MAKE IT GLUTEN-FREE: Make sure to purchase gluten-free chicken broth and verify all other ingredients are gluten-free and this dish can be gluten-free.

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