Add this soup to your menu to incorporate all you favorite vegetables!
Ingredients
1 cup chopped onion
2 teaspoons chili powder
1/2 teaspoon salt
1 teaspoon ground cumin
2 cloves garlic, finely chopped
6 ounces spicy tomato-vegetable juice
3 cups water
1 cup dried lentils, sorted and rinsed
2 cups canned, diced tomatoes, undrained
4-1/2 ounce can chopped green chilies, undrained
1 cup frozen, canned or fresh whole kernel corn
2 cups sliced zucchini
Directions
Heat onion, chili powder, salt, cumin, garlic and tomato juice to boiling in a 3-quart saucepan; reduce heat. Cover and simmer 5 minutes.
Stir in water, lentils, tomatoes, and chilies. Heat to boiling; reduce heat. Cover and simmer 20 minutes.
Stir in corn, cover and simmer 10 minutes. Stir in zucchini, cover and simmer about 5 minutes or until lentils and zucchini are tender.
Yield: 6 servings
Nutrition Facts
Servings Per Recipe: 6
Amounts Per Serving
Calories: 177
% Daily Value
Total Fat: 1 g
2%
Saturated Fat: Trace Amounts
1%
Cholesterol: 0 mg
0%
Sodium: 307 mg
13%
Carbohydrate: 34 g
11%
Dietary Fiber: 13 g
51%
Protein: 12 g
24%
Vitamin A
25%
Vitamin C
111%
Folacin
45%
Calcium
5%
Iron
23%
Potassium
21%
*The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.
