Italian-Style Lentil Soup

By nurseliz

Ingredients

• 1 tablespoon olive oil or canola oil
• 1/2 cup chopped onion (1 medium)
• 1 tablespoon bottled minced garlic*
• 1 32 ounce box reduced-sodium chicken broth (4 cups)
• 2 cups water
• 1 cup dry brown lentils
• 1 1/2 teaspoons dried Italian seasoning, crushed
• 1/2 teaspoon black pepper
• 1 14 1/2 ounce can no-salt-added diced tomatoes, undrained
• 1 6 ounce can no-salt-added tomato paste
• 2 cups frozen peas and carrots
• 2 ounces dried multigrain penne pasta or multigrain elbow macaroni
• 1/4 cup finely shredded Parmesan cheese (optional)

Details

Servings 6

Preparation

Step 1

1. In a large saucepan or 4-quart Dutch oven, heat oil over medium heat. Add onion and garlic; cook about 5 minutes or until onion is tender, stirring occasionally.

2. Add broth, the water, lentils, Italian seasoning, and pepper to onion mixture. Bring to boiling; reduce heat. Simmer, covered, for 30 minutes.

3. Stir in undrained tomatoes and tomato paste. Stir in peas and carrots and uncooked pasta. Return to boiling; reduce heat. Simmer, uncovered, about 10 minutes or until pasta is tender.

4. To serve, ladle into six soup bowls. If desired, sprinkle with Parmesan cheese. Makes 6 (1-1/3 cup) servings.
Tip

*Test Kitchen Tip: If you prefer to use fresh garlic, substitute 6 cloves garlic, minced.

Nutrition Facts Per Serving:

Servings Per Recipe: 6
Calories: 251
Protein(gm): 15
Carbohydrate(gm): 42
Fat, total(gm): 3
Monosaturated fat(gm): 2
Polyunsaturated fat(gm): 1
Dietary Fiber, total(gm): 15
Sugar, total(gm): 8
Vitamin A(IU): 4567
Vitamin C(mg): 1
Thiamin(mg): 0
Riboflavin(mg): 0
Niacin(mg): 4
Pyridoxine (Vit. B6)(mg): 0
Folate(µg): 194
Sodium(mg): 467
Potassium(mg): 436
Calcium(DV %): 71
Iron(DV %): 4
Diabetic Exchanges
Vegetables(d.e): 1
Starch(d.e): 3
Lean Meat(d.e): 1

WW points 6