Lentil Soup and Salad
Soup can seem daunting, but we’re here to make it easy! This low-sodium lentil soup is hearty, nutritious, and packed with flavor. Lentils are an excellent source of protein and fiber, making this soup a satisfying meal that can be enjoyed any time of the year. Plus, it’s quick to prepare, perfect for a healthy lunch or dinner.
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Servings: 7
Calories: 235kcal
Ingredients
- 1 Tbsp olive oil
- 2 garlic cloves, minced
- 1 medium onion, chopped
- 1 large carrot, sliced
- 1 ½ cup lentils, from dry, yellow, rinsed and drained
- 5 cups Swanson unsalted chicken broth
- ½ tsp cumin, ground
- ½ tsp paprika, ground
- ½ tsp turmeric, ground
- ¼ tsp chili flakes, ground
- ¼ tsp black pepper, ground
- ½ tsp low sodium salt
- 1 bay leaf
Salad
- 2 cups mixed greens
- 1/2 cup cherry tomatoes
- 1/2 cucumber, sliced
- 1/2 red bell pepper, sliced
- 1/2 avocado, sliced
Dressing
- 1 Tbsp olive oil, extra virgin
- 1/2 lemon, juiced
- 1/8 tsp low sodium salt
- 1/4 tsp black pepper, ground
Instructions
- In a large pot over medium-high heat, add the olive oil.
- Add the garlic and the onion, cook for 2-3 minutes until tender. Add in the carrots, and cook for 5 minutes.
- Add in the lentils, chicken broth, cumin, paprika, chili flakes, bay leaf, pepper and salt.
- Bring the broth to a boil. Reduce the heat and let it simmer uncovered for 40 minutes.
- Using a blender, blend the soup until it’s smooth.
- Pour the lentil soup into serving bowls.
Salad
- In a large bowl, combine the mixed greens, cherry tomatoes, cucumber, red bell pepper, and avocado.
- In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
- Drizzle the dressing over the salad and toss to combine.
Nutrition
Calories: 235kcal | Carbohydrates: 32g | Protein: 13g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Sodium: 95mg | Potassium: 715mg | Fiber: 15g | Sugar: 4g | Vitamin A: 2258IU | Vitamin B1: 0.4mg | Vitamin B2: 0.1mg | Vitamin B3: 2mg | Vitamin B5: 1mg | Vitamin B6: 0.4mg | Vitamin C: 23mg | Vitamin E: 1mg | Vitamin K: 12µg | Calcium: 50mg | Copper: 0.3mg | Folate: 230µg | Iron: 4mg | Manganese: 1mg | Magnesium: 65mg | Phosphorus: 221mg | Selenium: 4µg | Zinc: 2mg