Silky Lentil Soup

(from Asaka’s recipe box)

Per serving: Calories, 250; Fat, 3 g; Cholesterol, 0 mg; Fiber, 7g; Sodium, 300 mg; percent calories from fat, 5%; Number of 5 A Day Servings, 1.5

Categories: 5 A Day, healthy, not tried


  • Nonstick cooking spray
  • 1 Tbsp canola oil
  • 2 medium carrots, sliced
  • 1 medium onion, chopped
  • 1 medium green pepper, chopped
  • 3 cups water
  • 1 cup lentils, uncooked
  • 1/3 cup brown rice, uncooked
  • 1/2 tsp cumin
  • 1/2 tsp black pepper
  • 1 15oz cans low sodium vegetable broth
  • 1 8oz can no added salt tomato sauce
  • 2 cups fat free milk


  1. Coat a large pot with cooking spray and add oil.

  2. Place over medium-high heat until hot.

  3. Add carrots, onion, and green pepper; sauté until tender.

  4. Add water and all remaining ingredients except milk; stir and bring to a boil.

  5. Cover, reduce heat, and simmer for about 45 minutes or until lentils are tender.

  6. Put half of the lentil mixture in a blender or food processor; process until smooth.

  7. Pour puree into a bowl. Repeat pureeing with remaining mixture.

  8. Return all puree to pot, stir in milk.

  9. Cook over low heat for 10 minutes or until thoroughly heated.

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