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Spicy Lentil and Pasta Soup


Spicy Lentil and Pasta Soup

Spicy Lentil and Pasta Soup

Lentils, a popular meat substitute, have a fair amount of calcium and vitamins A and B, and are a good source of iron and phosphorus.

Yield

Makes 6 servings

Ingredients

2 medium onions, thinly sliced
1/2 cup chopped carrot
1/2 cup chopped celery
1/2 cup peeled and chopped turnip
1 small jalapeño pepper,* finely chopped
2 cans (about 14 ounces each) vegetable broth
1 can (14-1/2 ounces) no-salt-added stewed tomatoes
2 cups water
8 ounces dried lentils, sorted, rinsed and drained
2 teaspoons chili powder
1/2 teaspoon dried oregano
3 ounces uncooked whole wheat spaghetti, broken
1/4 cup minced fresh cilantro

*Jalapeño peppers can sting and irritate the skin, so wear rubber gloves when handling peppers and do not touch your eyes.

Preparation

  1. Spray large nonstick saucepan with nonstick cooking spray; heat over medium heat until hot. Add onions, carrot, celery, turnip and jalapeño; cook and stir 10 minutes or until vegetables are crisp-tender.
  2. Add vegetable broth, tomatoes, water, lentils, chili powder and oregano; bring to a boil. Reduce heat; simmer, covered, 20 to 30 minutes or until lentils are tender.
  3. Add pasta; cook 10 minutes or until tender.
  4. Ladle soup into bowls; sprinkle with cilantro.

Nutritional Information

Sodium 771 mg
Protein 15 g
Fiber 5 g
Carbohydrate 49 g
Cholesterol 1 mg
Saturated Fat <1 g
Total Fat 2 g
Calories from Fat 7 %
Calories 261

Dietary Exchange

Meat 1/2
Vegetable 2
Starch 2-1/2

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