Lentil and vegetable soup with whole-grain bread

Serves 2 · 55 min · vegetarian · freezer-friendly

Calories: 635 · Protein: 33 g · Carbs: 106 g · Fat: 11 g · Fiber: 19 g

One serving is about 3½ cups of soup plus 2 slices of bread.

Contains: wheat

Ingredients

• ¾ cups dry lentils
• 4 cups vegetable broth, low sodium
• 1 can diced tomatoes (14.5 oz can)
• 1 yellow onion
• 2 carrot
• 2 stalks celery
• 3 cloves garlic
• 4 slices whole-grain bread
• 1 tsp dried thyme
• 1 tbsp olive oil
• ½ tsp salt

Steps

1. Sort through the brown or green lentils for any small stones. Rinse under cool water and drain.
2. Heat the oil in a large pot over medium heat. Cook the diced onion, carrots and celery 6 to 8 minutes, until they start to soften.
3. Add the minced garlic and thyme. Stir for 30 seconds.
4. Add the lentils, broth and diced tomatoes with their juice. Bring to a boil.
5. Lower the heat to a gentle simmer, partially cover, and cook 30 to 40 minutes, stirring now and then, until the lentils are tender. Add the salt. If the soup gets thicker than you like, add a little water or broth.
6. Toast the bread and serve alongside.

Estimated per serving (each recipe makes 2). Calculated from standard USDA ingredient values and rounded, so brands and portions will vary. Milk is assumed to be unsweetened almond milk and yogurt 2% plain Greek. This is general information, not medical or dietary advice.

Use a food thermometer: cook fish to 145°F, and chicken and turkey (including ground turkey) to 165°F. Cook eggs until firm. Refrigerate cooked food within 2 hours and eat it within 3 to 4 days; reheat it to 165°F. Wash produce, and rinse canned beans unless the recipe says otherwise. Times are estimates, so use the temperature and the visual cues. Check the labels for allergens in the products you buy.