Lentil Soup (Potage de Lentille)

Small French green lentils (also called Puy lentils) are great for soups because they hold their shape well. A portion of this soup is pureed to lend body, but you can omit that step if you prefer.

Yield: 8 servings (serving size: 1 cup)

Ingredients

• 2  tablespoons  olive oil
• 2 1/2  cups  chopped Rio or other sweet onion
• 1  cup  chopped celery
• 1  cup  chopped carrot
• 1/2  teaspoon  dried thyme
• 4  garlic cloves, minced
• 1  bay leaf
• 1 1/2  cups  dried petite green lentils
• 4  cups  fat-free, less-sodium chicken broth
• 1  cup  water
• 1  (14.5-ounce) can petite-cut diced tomatoes, drained
• 2  tablespoons  fresh lemon juice
• 1/2  teaspoon  salt
• 3/4  teaspoon  freshly ground black pepper, divided

Preparation

1. Heat oil in a large saucepan over medium-high heat. Add onion and next 5 ingredients (through bay leaf) to pan; sauté 12 minutes. Add lentils; cook for 2 minutes, stirring constantly. Stir in broth, 1 cup water, and tomatoes; bring to boil. Cover, reduce heat, and simmer 40 minutes or until lentils are very tender. Remove from heat; let stand for 5 minutes. Discard bay leaf.

2. Place 3 cups lentil mixture in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Return pureed mixture to pan; stir in juice, salt, and 1/4 teaspoon pepper. Sprinkle with remaining 1/2 teaspoon pepper.

Nutritional Information

Calories:

192 (21% from fat)

Fat:

4.4g (sat 0.5g,mono 2.5g,poly 0.4g)

Protein:

9.9g

Carbohydrate:

30.4g

Fiber:

7.8g

Cholesterol:

0.0mg

Iron:

2.7mg

Sodium:

414mg

Calcium:

56mg