Spicy Tomato and Lentil Soup Recipe

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Spicy Tomato and Lentil Soup
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Ingredients:

Directions:

  1. Heat the olive oil in a large saucepan or Dutch oven. Lightly brown the onions in the oil. Add the tomatoes, chili pepper, lentils, cumin and basil to the pan along with the water. Bring to a boil, then reduce heat to medium-low and simmer for about 20 minutes, or until the lentils are tender.
  2. When the lentils have softened, use a stick blender to puree the soup. Season to taste with salt and pepper. For a special touch, put sour cream in a squirt bottle, and squeeze a spiral onto the top of each bowl of soup, and garnish with a sprig of fresh basil.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 234.35 Kcal (981 kJ)
Calories from fat 50.72 Kcal
% Daily Value*
Total Fat 5.64g 9%
Cholesterol 5.03mg 2%
Sodium 16.42mg 1%
Potassium 558.19mg 12%
Total Carbs 32.86g 11%
Sugars 2.33g 9%
Dietary Fiber 15.64g 63%
Protein 13.51g 27%
Vitamin C 5.1mg 8%
Iron 4.2mg 23%
Calcium 67mg 7%
Amount Per 100 g
Calories 145.99 Kcal (611 kJ)
Calories from fat 31.6 Kcal
% Daily Value*
Total Fat 3.51g 9%
Cholesterol 3.13mg 2%
Sodium 10.23mg 1%
Potassium 347.73mg 12%
Total Carbs 20.47g 11%
Sugars 1.45g 9%
Dietary Fiber 9.74g 63%
Protein 8.42g 27%
Vitamin C 3.2mg 8%
Iron 2.6mg 23%
Calcium 41.7mg 7%

* 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

  • 4.4
    Points
  • 5
    PointsPlus

Good Points

  • saturated fat free,
  • very low sodium,
  • low cholesterol,
  • high fiber

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