Italian-Style Lentil Soup

I cook with lentils often because they’re a nutritious, inexpensive source of protein. This low-fat soup is one of my favorite ways to use them. To make it even heartier, add ground beef, cooked sausage or leftover cubed chicken.

—Rachel Keller, Roanoke, VA

Prep: 20 min. • Cook: 40 min. • Makes: 6 servings

• 2 tsp. olive oil
• 2 medium onions, chopped
• 2 celery ribs, thinly sliced
• 1 medium carrot, chopped
• 1 cup dried lentils, rinsed
• ¼ cup minced fresh parsley
• 1 Tbsp. reduced-sodium beef bouillon granules
• ½ tsp. pepper
• 5 ¼ cups water
• 1 can (6 oz.) tomato paste
• 2 Tbsp. white vinegar
• 2 tsp. brown sugar
• ½ tsp. salt
• 2 Tbsp. shredded Parmesan cheese

1. 1. In a large saucepan coated with cooking spray, heat oil over medium heat. Add onions, celery and carrot; cook and stir until crisp-tender.
2. 2. Stir in lentils, parsley, bouillon, pepper and water; bring to a boil. Reduce heat; simmer, covered, 20-25 minutes or until lentils are tender, stirring occasionally.
3. 3. Stir in the tomato paste, vinegar, brown sugar and salt; heat through. Serve with cheese.

Freeze option: Freeze cooled soup in freezer containers. To use, partially thaw in a refrigerator overnight. Heat through in a saucepan, stirring occasionally; add water if necessary.

1 cup: 122 cal., 2g fat (1g sat. fat), 1mg chol., 420mg sod., 21g carb. (11g sugars, 6g fiber), 6g pro. Diabetic exchanges: 2 vegetable, 1 starch.

TIP

Unlike dried beans, lentils don’t have to be soaked before using. They are a quick-cooking source of iron, vitamin B complex and fiber.