Name: Red Lentil Soup
Ingredients: 1 tsp cayenne pepper; 1 tsp salt; 1 tsp olive oil; 1 wedge yields lemon juice; 1 small carrot; 1 small white onion; 1 medium whole tomato; 4 cups water; 1 cup red lentils

Ingredients

1 tsp cayenne pepper

1 tsp salt

1 tsp olive oil

1 wedge yields lemon juice

1 small carrot

1 small white onion

1 medium whole tomato

4 cups water

1 cup red lentils

Directions

1.	Chop onion, tomato and carrot. You don't have to cut them up too small because in the end you will use a blender.
2.	Sauté onions in olive oil or cooking spray until transparent.
3.	Add carrots, sauté for a minute or so, add tomatoes, sauté for a couple of minutes more.
4.	Add lentils.
5.	Add water. Boil. Add a little salt, or you can skip the salt. Add cayenne pepper or red pepper flakes (optional).
6.	When the carrots are soft (boil about 15-20 minutes), pour everything in a blender. Blend until smooth.
7.	Pour contents back into the pot, if the soup is too thick you can add some more water, but it shouldn't be too watery either. Boil for a another minute.
8.	Serve with or without a dash of fresh lemon juice.

Nutritional Summary

There are 199 calories in 1 serving of Red Lentil Soup.

Calorie Breakdown: 8% fat, 66% carbs, 26% prot.

Nutrition Facts

Serving Size

per serve

Amount Per Serving

Calories

199

% Daily Values*

Total Fat

1.82g

2%

Saturated Fat

0.268g

1%

Trans Fat

0g

Polyunsaturated Fat

0.471g

Monounsaturated Fat

0.946g

Cholesterol

0mg

0%

Sodium

600mg

26%

Total Carbohydrate

33.39g

12%

Dietary Fiber

15.8g

56%

Sugars

3.18g

Protein

12.99g

Vitamin D

-

Calcium

44mg

3%

Iron

3.82mg

21%

Potassium

608mg

13%

Vitamin A

128mcg

14%

Vitamin C

8.9mg

10%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.