Directions:
- In a large soup pot, saute the onions on medium-low until soft.
- Add the minced garlic and saute until fragrant, being careful not to brown it.
- Add the dried lentils, basil and oregano and saute a little longer, until fragrant.
- Stir in the can of diced tomatoes and add water or chicken stock to cover the beans about 1 or so inches, depending on how thick you want the soup.
- Add brown sugar, red wine vinegar and carrot, if using.
- Boil the soup until the lentils have softened to a satisfactory texture. Add water/stock if necessary.
- Remove approximately 2 cups of soup and, using a handblender or foodprocessor, purify the soup. Add the sour cream to this mixture, stir until smooth and and return to main pot.
- Salt and pepper to taste.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 226.85 Kcal (950 kJ) | ||
| Calories from fat | 33.18 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.69g | 6% | |
|---|---|---|---|
| Cholesterol | 10.06mg | 3% | |
| Sodium | 30.48mg | 1% | |
| Potassium | 603.27mg | 13% | |
| Total Carbs | 34.85g | 12% | |
| Sugars | 2.81g | 11% | |
| Dietary Fiber | 15.85g | 63% | |
| Protein | 14.15g | 28% | |
| Vitamin C | 4.9mg | 8% | |
| Vitamin A | 0.1mg | 3% | |
| Iron | 4.4mg | 25% | |
| Calcium | 93.3mg | 9% | |
| Amount Per 100 g | |||
| Calories | 203.97 Kcal (854 kJ) | ||
| Calories from fat | 29.83 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.31g | 6% | |
|---|---|---|---|
| Cholesterol | 9.05mg | 3% | |
| Sodium | 27.41mg | 1% | |
| Potassium | 542.42mg | 13% | |
| Total Carbs | 31.33g | 12% | |
| Sugars | 2.53g | 11% | |
| Dietary Fiber | 14.25g | 63% | |
| Protein | 12.72g | 28% | |
| Vitamin C | 4.4mg | 8% | |
| Vitamin A | 0.1mg | 3% | |
| Iron | 4mg | 25% | |
| Calcium | 83.9mg | 9% | |
* 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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