Directions:
- Put dry lentils into boiling vegetable broth with tomatoes and tomato sauce.
- Reduce to low, cover, and simmer for 25- 30 minutes.
- Meanwhile, saute onion, pepper and garlic with spices until softened. Add to lentils.
- Simmer for 20- 25 minutes.
- Wipe out saute pan, add a little oil and sautee tofu for five minutes, then add corn and saute for another 5 minutes - add to soup.
- Serve hot!
- Great garnished with lowfat sour cream.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 306.01 Kcal (1281 kJ) | ||
| Calories from fat | 58.73 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.53g | 10% | |
|---|---|---|---|
| Cholesterol | 1.48mg | 0% | |
| Sodium | 847.14mg | 35% | |
| Potassium | 395.7mg | 8% | |
| Total Carbs | 38.87g | 13% | |
| Sugars | 7g | 28% | |
| Dietary Fiber | 8.86g | 35% | |
| Protein | 17g | 34% | |
| Vitamin C | 16.6mg | 28% | |
| Vitamin A | 0.3mg | 10% | |
| Iron | 9.5mg | 53% | |
| Calcium | 166.1mg | 17% | |
| Amount Per 100 g | |||
| Calories | 106.99 Kcal (448 kJ) | ||
| Calories from fat | 20.53 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.28g | 10% | |
|---|---|---|---|
| Cholesterol | 0.52mg | 0% | |
| Sodium | 296.18mg | 35% | |
| Potassium | 138.35mg | 8% | |
| Total Carbs | 13.59g | 13% | |
| Sugars | 2.45g | 28% | |
| Dietary Fiber | 3.1g | 35% | |
| Protein | 5.94g | 34% | |
| Vitamin C | 5.8mg | 28% | |
| Vitamin A | 0.1mg | 10% | |
| Iron | 3.3mg | 53% | |
| Calcium | 58.1mg | 17% | |
* 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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