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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.


Makes 6 servings


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.


  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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