Southwestern Vegetarian Lentil Soup
Recipe: #4554
February 10, 2012
Categories: Lemon, Tomato, Carrot, Spinach, Southwest, Diabetic, Heart Healthy High Fiber, Low Calorie, Low Glycemic, Vegetarian, Fresh Tomatoes, Lime, Zucchini, Vegetarian Dinner, more
"Do you enjoy Southwest flavors? Do you enjoy healthy cooking? Then this soup is for you! This hearty, flavorful soup will warm you up on a cold dreary day. It has similar flavors to chicken tortilla soup. You could also eat this over cooked brown rice. This can be easily made Vegan depending on what toppings you use. I made this up for a cooking contest. This makes about 12 cups of soup. "
Ingredients
Nutritional
- Serving Size: 1 (595.6 g)
- Calories 690.1
- Total Fat - 20.4 g
- Saturated Fat - 3.5 g
- Cholesterol - 59.9 mg
- Sodium - 675.9 mg
- Total Carbohydrate - 108.1 g
- Dietary Fiber - 19.5 g
- Sugars - 9 g
- Protein - 21.6 g
- Calcium - 147.8 mg
- Iron - 6.7 mg
- Vitamin C - 22.5 mg
- Thiamin - 0.6 mg
Step by Step Method
Step 1
In a large pot, heat oil, sauté onion, carrot, and jalapeno, until soft, about 10 minutes. Add garlic and spices and sauté 2 minutes.
Step 2
Stir in water or broth and scrape any spices that stuck to the pan. Stir in green chilies and lentils. Bring to a boil, reduce heat, and simmer, covered, for about 40 minutes until lentils are tender.
Step 3
Uncover and stir in bouillon cubes, if using, and sugar. Stir in spinach, zucchini, corn and olives. Bring to a boil and cook until zucchini is tender about 5 minutes.
Step 4
Remove from heat, stir in tomatoes, lime or lemon juice and salt to taste.
Step 5
Serve with desired toppings. For a really hearty meal, you could serve it over cooked brown rice.
Tips
No special items needed.