Tomato Lentil Soup

• khẩu phần: 4 servings
• thời gian hoạt động: 5 minutes
• tổng thời gian: 30 minutes

Nguyên liệu

2 tablespoons extra virgin olive oil

2 pints cherry tomatoes (whole)

1 medium onion (chopped)

3 cloves garlic (grated or minced)

1 teaspoon dried oregano

¼ teaspoon red pepper flakes (or to taste)

1 cup dried split red lentils (rinsed)

4 cups vegetable broth (or more to taste)

½ teaspoon salt (+ freshly ground black pepper to taste)

1 lemon (zest and juice)

½ cup crumbled feta (sub grated parmesan, a dollop of Greek yogurt, or non-dairy feta)

Hướng dẫn

Burst the Tomatoes: Heat 2 tablespoons extra virgin olive oil in a pot, add 2 pints cherry tomatoes, and cook for 5 minutes or until blistered.

Build the Flavor: Add 1 medium onion (chopped), 3 cloves garlic (grated), 1 teaspoon dried oregano, and ¼ teaspoon red pepper flakes. Cook for 3 more minutes until soft and fragrant.

Simmer the Lentils: Stir in 1 cup dried split red lentils (rinsed), 4 cups vegetable broth, ½ teaspoon salt, and pepper. Simmer for about 15 minutes or until the lentils are tender. Stir occasionally.

Finish and Serve: Ladle soup into bowls, add a squeeze of juice and zest from 1 lemon. Top with a drizzle of olive oil, crumbled feta, Parmesan, or yogurt, and serve with bread.

Dinh dưỡng

• Kích thước Khẩu phần: 1 of 4
• Calo: 339 kcal
• Tổng Chất béo: 12 g
• Chất béo bão hòa: 4 g
• Chất béo không bão hòa: 7 g
• Cholesterol: 17 mg
• Natri: 540 mg
• Tổng Carbohydrate: 43 g
• Chất xơ: 18 g
• Tổng Đường: 7 g
• Chất đạm: 18 g