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Corn and Red Lentil Soup

 

24

Yield

4

servings

Prep

15

min

Cook

35

min

Ready

50

min

Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber
 

Ingredients

1 tablespoon olive oil
2 cups onions
chopped
1 teaspoon cumin
ground
1 cup lentils, red (masoor dal)
dried
5 cups water
2 tablespoons white wine vinegar
15 each sundried tomatoes
halves, minced
*
1 medium zucchini
sliced
2 cups corn
fresh or frozen
1 cup pasta shells
or elbows, uncooked
*
1 tablespoon miso paste
white
1 pinch cayenne pepper
*
1 tablespoon soy sauce, tamari
low-sodium

Directions

Heat oil in a large soup kettle over medium heat.

Satue onions and cumin utnil onions are soft and translucent.

Add lentils, water, vinegar and sundried tomatoes.

Cover and bring to a boil.

Reduceheat and simmer, stirring occasionally, until lentils begin to break apart, about 15 minutes.

Add zucchini and corn.

Continue to cook until zucchini is tender.

While soup is simmering, cook pasta according to package directions.

Rinse, drain and add to soup.

In a small bowl, mix miso and ¼ cup soup broth until miso is dissolved.

Stir miso mixture into soup along with cayenne and tamari.

Serve immediately.

 

* not incl. in nutrient facts

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Comments

Nutrition Facts

Serving Size 570g (20.1 oz)
Amount per Serving
Calories 31514% of calories from fat
 % Daily Value *
Total Fat 5g 8%
Saturated Fat 1g 4%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 447mg 19%
Total Carbohydrate 18g 18%
Dietary Fiber 19g 76%
Sugars g
Protein 35g
Vitamin A 6% Vitamin C 36%
Calcium 7% Iron 28%
* based on a 2,000 calorie diet How is this calculated?

 

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