8
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Ingredients
1 onion, diced
1 bell pepper, diced
1 1/2 cups dry red lentils
4 cups no-salt-added or low sodium vegetable broth
1 1/2 cups cooked or 1 (15 ounce) can no-salt-added or low sodium kidney beans, drained not rinsed
1 1/2 cups cooked or 1 (15 ounce) can no-salt-added or low sodium black beans, drained not rinsed
20 ounces diced tomatoes, fresh or packaged in non-BPA packaging
1 tablespoon tomato paste
4 cloves garlic, crushed
3 tablespoons chili powder
2 tablespoons ground cumin
1/2 jalapeno pepper, chopped, optional (see note)
2 1/2 cups fresh or frozen corn
Instructions:
Heat 2-3 tablespoons of water in a soup pot, add onion and bell pepper and water saute until tender. Add the red lentils and the vegetable broth, bring to a boil, reduce heat and simmer for 15 minutes.
Add the remaining ingredients except for the corn, bring to a boil, reduce heat and simmer for another 30-60 minutes. Add corn and heat through.
Note: Remove jalapeno pepper seeds if you like it less spicy.
My Notes:
(Click Edit to enter your notes about this recipe)
Per Serving:
Calories 301
Protein 19 g
Carbohydrates 55 g
Sugars 5 g
Total Fat 2.1 g
Saturated Fat 0.4 g
Cholesterol 0 mg
Sodium 135 mg
Fiber 19.9 g
Beta-Carotene 736 ug
Vitamin C 30 mg
Calcium 92 mg
Iron 7.1 mg
Folate 292 ug
Magnesium 114 mg
Potassium 988 mg
Zinc 3.4 mg
Selenium 5.6 ug
