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|
|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.
- 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.
- 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.
- Add pasta; cook 10 minutes or until tender.
- Ladle soup into bowls; sprinkle with cilantro.
|Calories from Fat||7 %|
|Total Fat||2 g|
|Saturated Fat||<1 g|
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