Directions:
- Heat oil in a large saucepan over medium-high heat.
- Add onion, cook 5 minutes, stirring occasionally.
- Stir in carrot, bell pepper, jalapeno and garlic and cook 4 minutes more.
- Add water, stock, lentils, tomatoes, and bay leaves.
- Bring to a boil over high heat.
- Reduce heat and simmer uncovered 18-20 minutes until the lentils and veggies are tender.
- If you prefer a heartier texture to your soup, let it simmer for another 20 minutes or so to cook off some of the liquid.
- Season to taste with the chili powder and a few twists of fresh ground pepper.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 130.9 Kcal (548 kJ) | ||
| Calories from fat | 21.38 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.38g | 4% | |
|---|---|---|---|
| Sodium | 74.34mg | 3% | |
| Potassium | 430.72mg | 9% | |
| Total Carbs | 18.59g | 6% | |
| Sugars | 4.59g | 18% | |
| Dietary Fiber | 7.39g | 30% | |
| Protein | 6.1g | 12% | |
| Vitamin C | 26.8mg | 45% | |
| Vitamin A | 0.4mg | 12% | |
| Iron | 7.4mg | 41% | |
| Calcium | 45.9mg | 5% | |
| Amount Per 100 g | |||
| Calories | 40.21 Kcal (168 kJ) | ||
| Calories from fat | 6.57 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.73g | 4% | |
|---|---|---|---|
| Sodium | 22.84mg | 3% | |
| Potassium | 132.31mg | 9% | |
| Total Carbs | 5.71g | 6% | |
| Sugars | 1.41g | 18% | |
| Dietary Fiber | 2.27g | 30% | |
| Protein | 1.87g | 12% | |
| Vitamin C | 8.2mg | 45% | |
| Vitamin A | 0.1mg | 12% | |
| Iron | 2.3mg | 41% | |
| Calcium | 14.1mg | 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.
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