dish
Children's Lentil Soup

6
Serves
230
Calories
15
Nutrients
14
Vitamins

Ingredients

3 tablespoons olive oil
1 medium onion
1 cup brown lentils , picked over and rinsed
4 cups water
2 medium carrots , peeled and diced
2 small kohlrabi or other root vegetables, peeled and diced
1 stalk celery , diced
1 medium potato , peeled and diced
1 large tomato , cored, seeded and diced

Cooking Instructions

1. In a large saucepan, heat oil over medium-high heat. Sauté onion until lightly browned, 5 minutes. Have add lentils and cook for 2 to 3 minutes, stirring often.

2. can add water, carrots, kohlrabi, celery and potato. Bring to a boil, reduce to a simmer and cook, covered, about 30 minutes.

3. can stir in the tomato. Cover and simmer 30 minutes longer, until lentils and vegetables are tender. Season with salt and pepper. Have top each bowl with a dollop of yogurt prior to serving.

Serving Size: 1 bowl

Nutrition Information

Number of Servings: 6
Calories
230
Protein
12 g
Total Carbohydrate
32 g
Dietary Fiber
13 g
Soluble Fiber
2 g
Insoluble Fiber
10 g
Sugar
8 g
Total Fat
7 g
Saturated Fat
1 g
Monounsaturated Fat
5 g
Polyunsaturated Fat
1 g
Cholesterol
1 mg
Percent Calories from Protein
19 %
Percent Calories from Carbohydrate
53 %
Percent Calories from Fat
28 %
Vitamin A
704 IU
Vitamin B1- Thiamin
0 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
1 mg
Vitamin B6
0 mg
Vitamin B12
0 mcg
Biotin
2 mcg
Vitamin C
36 mg
Vitamin D
0 IU
Folate
157 mcg
Vitamin E
2 IU
Vitamin K
37 mcg
Pantothenic Acid
1 mg
Calcium
74 mg
Iron
4 mg
Phosphorus
199 mg
Potassium
780 mg
Sodium
144 mg
Zinc
1 mg