Healthy Spicy Lentil & Pasta Soup Recipe - Wholesome Kitchen

Spicy Lentil and Pasta Soup

YIELD Makes 6 servings

Lentils, a popular meat substitute, have a fair amount of calcium and vitamins A and B, and are a good source of iron and phosphorus.

INGREDIENTS

2 medium onions, thinly sliced 1/2 cup chopped carrot 1/2 cup chopped celery 1/2 cup peeled and chopped turnip 1 small jalapeño pepper,* finely chopped 2 cans (about 14 ounces each) vegetable broth 1 can (14-1/2 ounces) no-salt-added stewed tomatoes 2 cups water 8 ounces dried lentils, sorted, rinsed and drained 2 teaspoons chili powder 1/2 teaspoon dried oregano 3 ounces uncooked whole wheat spaghetti, broken 1/4 cup minced fresh cilantro *Jalapeño peppers can sting and irritate the skin, so wear rubber gloves when handling peppers and do not touch your eyes.

PREPARATION:

1. Spray large nonstick saucepan with nonstick cooking spray; heat over medium heat until hot. Add onions, carrot, celery, turnip and jalapeño; cook and stir 10 minutes or until vegetables are crisp-tender.
2. Add vegetable broth, tomatoes, water, lentils, chili powder and oregano; bring to a boil. Reduce heat; simmer, covered, 20 to 30 minutes or until lentils are tender.
3. Add pasta; cook 10 minutes or until tender.
4. Ladle soup into bowls; sprinkle with cilantro.

This recipe appears in: Soups NUTRITIONAL INFORMATION: Sodium 771 mg Protein 15 g Fiber 5 g Carbohydrate 49 g Cholesterol 1 mg Saturated Fat <1 g Total Fat 2 g Calories from Fat 7 % Calories 261 DIETARY EXCHANGE: Meat 1/2 Vegetable 2 Starch 2-1/2