American

Lentil Soup with Vegetables

Name: Lentil Soup with Vegetables
Prep time: 30 min
Cook time: 30 min
Total time: 1 h
Yield: 8 servings
Ingredients: canola cooking spray; 1/2 red bell pepper (-- cut into 1/2-inch dice); 1/2 yellow bell pepper (-- cut into 1/2-inch dice); 1 small onion (-- cut into 1/4-inch dice); 4 cloves garlic (minced); 1 teaspoon Kosher salt; 1/2 teaspoon freshly ground black pepper; 2 bay leaves; 1/2 teaspoon dried marjoram; 1/2 teaspoon dried thyme; 1/8 teaspoon cayenne; 6 cups chicken or vegetable stock; 1 14- ounce can diced tomatoes with juices; 1 1/2 cups brown lentils; 1 tablespoon tamari; 1 tablespoon brown rice miso; 1 yellow squash (quartered lengthwise and sliced into 1/2-inch slices); 1 small zucchini (quartered lengthwise and sliced into 1/2-inch slices)

Fermented tamari and miso add delicious umami characteristics to the broth of this comforting lentil soup.

By Chef Laura Bonicelli

red bell pepperyellow squashzucchini

Prep Time

30 min

Cook Time

30 min

Total Time

1 hr

Servings

8 servings

Ingredients

canola cooking spray
1/2 red bell pepper (-- cut into 1/2-inch dice)
1/2 yellow bell pepper (-- cut into 1/2-inch dice)
1 small onion (-- cut into 1/4-inch dice)
4 clovesgarlic (minced)
1 teaspoonKosher salt
1/2 teaspoonfreshly ground black pepper
2 bay leaves
1/2 teaspoondried marjoram
1/2 teaspoondried thyme
1/8 teaspooncayenne
6 cupschicken or vegetable stock
1 14- ouncecan diced tomatoes with juices
1 1/2 cupsbrown lentils
1 tablespoontamari
1 tablespoonbrown rice miso
1 yellow squash (quartered lengthwise and sliced into 1/2-inch slices)
1 small zucchini (quartered lengthwise and sliced into 1/2-inch slices)

Instructions

1
Heat canola cooking spray in a small soup pot over medium heat. Add the peppers and onions. Sauté for 2 minutes, often stirring. Stir in the garlic, salt, pepper, bay leaves, and seasonings—Cook for 1 minute more.
2
Add the stock, tomatoes, lentils, tamari, and miso. Stir to combine, making sure you break up and dissolve the miso. Increase the heat to bring it up to a boil. Reduce to a simmer. Cook for roughly 30 minutes until the lentils are soft. Stir in the zucchini and squash—Cook for 2 - 3 minutes. The squash should be just starting to soften. Serve.

Nutrition (per serving)

181

Calories

14g

Protein

29g

Carbs

Fat

12g

Fiber

555mg

Sodium