Recipe: Lentil Soup

Tuesday, April 05, 2011 | 0 comments »

By P90X® nutritionist Carrie Wiatt

Even though Southern California is currently recovering from a triple-digit heat wave, much of the rest of the country is getting ready to dig into hearty fall comfort food. This savory classic has been given a healthful twist by P90X nutritionist Carrie Wiatt. Low in fat and high in protein, this vegan soup recipe will warm you up and lean you out.
  • 1 Tbsp. olive oil
  • 2-1/2 large onions, peeled and finely chopped
  • 2 small carrots, peeled and diced
  • 1 lb. uncooked lentils, sorted and washed
  • 5 cups fat-free vegetable broth
  • 2 cups water
  • 1 clove garlic, peeled and minced
  • Salt (to taste)
  • Pepper (to taste)
  • Large soup pot
  • Colander
  • Large bowl
  • Food processor, blender, or food mill
Heat oil in a large, heavy soup pot. Add onions, garlic, and carrots and cook over moderate heat until onions are limp. Add lentils, broth, and water, and bring to a boil. Lower heat, cover, and simmer for 30 minutes, or until lentils are very soft. Stir in more warm water if soup becomes too thick. Pour soup through colander, catching liquid that drains off in a large bowl. Return liquid to soup pot. Puree 1/3 of lentil mixture in food processor or blender or through food mill; return to pot. Stir in remaining whole-lentil mixture. If desired, season with salt and pepper. Makes 12 servings.

Preparation Time: 50 minutes

Nutritional Information (per serving):
Calories Protein Fiber Carbs Fat Total Saturated Fat
165 11 g 12 g 27 g 2 g 0 g