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Mediterranean Sun-Dried Tomato-Lentil Soup
Mediterranean Sun-Dried Tomato-Lentil Soup

Mediterranean Sun-Dried Tomato-Lentil Soup

1 Review(s)
Cook Minutes 30 Min
Prep : 30 Min
This cozy Mediterranean soup features ginger, garlic and a delicious combination of spices which perfectly complement the simmered tomatoes and lentils. Although flavourful as is, a drizzle of lemon juice takes it to the next level. This soup is fantastic when served as part of your lunch or dinner. Or, serve smaller portions as the first course of a big family meal.
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8 Servings
Servings
Original recipe yields 8 Servings
This tool adjusts ingredient amounts only, not method or nutrition information. Additional changes to equipment, baking times, etc. may be needed for recipe success.
1 onion, chopped
2 cloves garlic, minced
2 carrots peeled, chopped
2 cans (19 fl oz/540 mL each) lentil, rinsed
2 tsp. ground cumin
1 tsp. ground ginger
1/2 tsp. crushed red pepper
1/2 tsp. ground black pepper
1 can (28 fl oz/796 mL) no-salt-added crushed tomatoes, undrained
1 cup chopped baby kale
2 Tbsp. fresh lemon juice
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How do I make it ?
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Step 1
Heat dressing in large saucepan on medium-high heat. Add onions and garlic; cook 3 to 5 min. or until softened, stirring frequently. Add carrots, lentils and dry seasonings; mix well. Cook 2 min., stirring frequently.
Step 2
Stir in crushed tomatoes, then tomato juice; bring to boil, stirring frequently. Simmer on medium-low heat 10 min., stirring occasionally and adding kale for the last 2 min.
Step 3
Remove from heat. Stir in lemon juice.
Kraft Kitchen Tips!
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Special Extra
For a touch of heat, prepare using Heinz Spicy Vegetable Cocktail.
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Serving Suggestion
Serve with a slice of whole grain bread, and a quick side salad made with seasonal fresh salad greens.
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Special Extra
Stir 1/4 cup chopped fresh parsley or cilantro into hot soup just before serving.
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Nutrition Bonus
As a bonus, this delicious soup is very high in fibre from the lentils and vegetables.
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Nutrition
Calories
150
Calories From Fat
0
% Daily Value
Fat 1.5 g
Saturated fat 0 g
0 %
Cholesterol 0 mg
Sodium 420 mg
18 %
Carbohydrate 28 g
Fibre 7 g
Sugars 7 g
Protein 8 g
Vitamin A
30 %
Vitamin C
25 %
Calcium
6 %
Iron
15 %
Servings
8 servings, 1-1/2 cups (375 mL) each
Nutrition information is estimated based on the ingredients and cooking instructions as described in each recipe and is intended to be used for informational purposes only. Please note that nutrition details may vary based on methods of preparation, origin and freshness of ingredients used.
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