What words come to mind when you think of soup? Filling? Satisfying? Sustaining? This soup is truly a complete meal, with protein and fiber delivered by earthy lentils and delicious pasta which soaks up the flavor of tomatoes and vegetable broth. A vegetarian’s dream, this soup will fill you up, keep you energized, and become go-to lunch in your home!
Yields: 8 servings | Serving Size: 1/8th of recipe | Calories: 432 | Total Fat: 17 g | Saturated Fat: 5 g | Trans Fat: 0 g | Cholesterol: 19 mg | Sodium: 320 mg | Carbohydrates: 54 g | Dietary Fiber: 14 g | Sugars: 5 g | Protein: 17 g | SmartPoints: 13
- 2 tablespoons extra virgin olive oil
- 2 cloves garlic, halved
- 1 onion, coarsely chopped
- 2 carrots, peeled and minced
- 2 celery stalks, minced
- 2 big tomatoes, coarsely chopped
- 8 ounces lentils
- 4 cups hot vegetable broth
- 4 bay leaves, ripped
- 7 ounces short-shaped whole grain pasta such as elbows, mini shells, mini penne
- 1-2 cups hot water
- 1/2 teaspoon black pepper
- 1/2 teaspoon sea salt
- Parmigiano Reggiano or Parmesan cheese, grated (optional)
Over medium heat, in a large saucepan with extra virgin olive oil, sautè the garlic. After 2 minutes, add the onion, carrots and celery. Cook for another 5 minutes.
Add the tomatoes then cook for another 5 minutes. Add the lentils then toss them in the saucepan, about 3 minutes. Pour the hot vegetable broth and add the bay leaves. Bring it to a boil.
When it boils, cover and simmer on low heat for about 30 minutes or until the lentils are tender. Cooking time always depends on the kind of lentils used. If it is drying up, add some hot water.
Add the uncooked pasta and cook for 8 minutes, or until al dente. Season with pepper and add salt.
Drizzle with extra virgin olive oil and sprinkle with Parmigiano Reggiano if using. Serve hot.
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