Quick Lentil and Tomato Soup

3 Reviews
100% would make this recipe again

An all-in-one soup, with easily available ingredients, and ready in no time.

This recipe is incompatible with your food profile

Preparation : 5 min Cooking : 20 min
220 calories/serving

Ingredients

1 tbsp olive oil 15 mL
3 tbsp Parsley and Garlic Base 45 mL
1/2 dried chili peppers, finely chopped 0.2 g
1 cup canned tomatoes (diced) 260 g
1 2/3 cup lentils (canned), drained and rinsed 420 mL
1 cup water 250 mL
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]

Method

  1. Heat the oil in a saucepan over medium-low heat. Add the parsley and garlic base then sauté 2-3 min, with stirring.
  2. Add the tomatoes and minced chili pepper. Cook 2-3 min with occasional stirring. Add the lentils and water. Bring to a boil, then lower the heat and cook 15 min until the soup has thickened. Add salt and pepper to taste.
  3. Ladle the soupe into bowls and serve.

Nutrition Facts Table

per 1 serving (260 g)

Amount

% Daily Value

Calories

220

Fat

9 g

14 %

Saturated 1.2 g
+ Trans 0 g

6 %

Cholesterol

0 mg

Sodium

90 mg

4 %

Carbohydrate

25 g

8 %

Fibre

5 g

22 %

Sugars

4 g

Net Carbs

20 g

Protein

11 g

Vitamin A

21 %

Vitamin C

26 %

Calcium

4 %

Iron

33 %

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Vegetables ½
Meat and Alternatives 1 ½
Fats 1 ½

15% to 25% savings from one merchant to another. Imagine how much you could save on a full grocery cart!

Subscribe to our PLUS or PREMIUM plans and save $150/month* on your groceries.

I want to maximize my savings * Based on an average-sized household of 2.5 people

Cost of ingredients this week at your merchants *

* Costs estimated from Flyer Specials and average normal prices

Leave a review

You have to be logged in to leave a review
Your rating :
Would I make this recipe again?
Show Tips

Reviews are a valuable resource: they indicate whether members and their families are happy or not with a recipe. To be useful to other members, reviews should focus on the actual cooking and eating experience related to the recipe being reviewed.

Reviews written by someone who has not actually made or tasted the recipe, comments about other reviewers, other recipes or links to other sites, may be edited or deleted by our staff. Negative reviews are not deleted if the language is appropriate. If you come across an inappropriate review, please contact us.

Reviews

3 Reviews (3 with rating only) 100% would make this recipe again

My Notes

Show Tips

This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

This recipe is in the following categories

Beans/Legumes | Soups | High Iron

This website uses cookies to give the best user experience, monitor the site performance, offer social networks features, or display advertisements. By clicking "ACCEPT", you consent to the use of cookies in accordance to our privacy policy.