Lentil Vegetable Soup Recipe

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Ingredients:

Serving

1 large onion, chopped (1 cup)
2 tsp chili powder
1 tsp salt
1 tsp ground cumin
2 garlic cloves, finely chopped
1 (6 oz) can spicy tomato juice
3 cups water
1 cup dried lentils , sorted and rinsed
2 cups diced tomatoes, undrained (from 28-oz can)
1 (4 1/2 oz) can chopped green chilies, undrained
1 cup fresh corn
2 small zucchini , cut into julienne strips (2 cups)

Directions:

Heat onion, chili powder, salt, cumin, garlic and tomato juice to boiling in 3-quart saucepan; reduce heat. Cover and simmer 5 minutes.
Stir in water, lentils, tomatoes and chiles. Heat to boiling; reduce heat. Cover and simmer 20 minutes.
Stir in corn. Cover and simmer 10 minutes. Stir in zucchini. Cover and simmer about 5 minutes or until lentils and zucchini are tender.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	162.78 Kcal (682 kJ)
Calories from fat	7.11 Kcal
		% Daily Value*
Total Fat	0.79g	1%
Sodium	415.63mg	17%
Potassium	600.72mg	13%
Total Carbs	29.97g	10%
Sugars	4.41g	18%
Dietary Fiber	12.19g	49%
Protein	10.33g	21%
Vitamin C	25.7mg	43%
Iron	3.3mg	18%
Calcium	51.4mg	5%

Amount Per 100 g
Calories	60.92 Kcal (255 kJ)
Calories from fat	2.66 Kcal
		% Daily Value*
Total Fat	0.3g	1%
Sodium	155.55mg	17%
Potassium	224.82mg	13%
Total Carbs	11.22g	10%
Sugars	1.65g	18%
Dietary Fiber	4.56g	49%
Protein	3.87g	21%
Vitamin C	9.6mg	43%
Iron	1.2mg	18%
Calcium	19.2mg	5%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

2.5

Points
3

PointsPlus

Good Points

fat free,
saturated fat free,
cholesterol free,
good source of fiber

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