Lentils and potato provide wholesome fiber in this hearty main-dish soup. While it simmers, bake some Corn Muffins (page 286) and toss a salad with one of the vinaigrettes on pages 96–97.

　　

Ingredients

Serves 9; 1 cup per serving

　　Olive oil spray

　　1 teaspoon olive oil

　　1 small or medium onion, chopped

　　2 medium garlic cloves, minced

　　8 cups Vegetable Broth (page 53), commercial low-sodium vegetable broth, or water

　　2 cups dried lentils, sorted for stones and shriveled lentils, rinsed, and drained

　　1 medium potato, diced

　　1/2 teaspoon dried oregano, crumbled

　　1/4 teaspoon salt

　　2 to 3 tablespoons fresh lemon juice

　　Pepper to taste

　　

Step 1

Lightly spray a stockpot with olive oil spray. Put the oil in the pot, swirling to coat the bottom. Cook the onion and garlic over medium-high heat for 3 minutes, or until the onion is soft, stirring frequently.

　　

Step 2

Stir in the broth, lentils, potato, oregano, and salt. Reduce the heat and simmer, covered, for 45 minutes, or until the lentils are soft.

　　

Step 3

Stir in the lemon juice and pepper.

　　

Nutrition Information

Step 4

(Per serving)

　　

Step 5

Calories: 181

　　

Step 6

Total fat: 1.0g

　　

Step 7

Saturated: 0.0g

　　

Step 8

Trans: 0.0g

　　

Step 9

Polyunsaturated: 0.5g

　　

Step 10

Monounsaturated: 0.5g

　　

Step 11

Cholesterol: 0mg

　　

Step 12

Sodium: 89mg

　　

Step 13

Carbohydrates: 31g

　　

Step 14

Fiber: 13g

　　

Step 15

Sugars: 2g

　　

Step 16

Protein: 12g

　　

Step 17

Calcium: 34mg

　　

Step 18

Potassium: 523mg

　　

Dietary Exchanges

Step 19

1 starch

　　

Step 20

1 very lean meat

　　American Heart Association Low-Salt Cookbook, 4th Edition