An all-in-one soup, with easily available ingredients, and ready in no time.
1 tbsp | olive oil | 15 mL | |
3 tbsp | Parsley and Garlic Base | 45 mL | |
1/2 | dried chili peppers, finely chopped | 0.2 g | |
1 cup | canned tomatoes (diced) | 260 g | |
1 2/3 cup | lentils (canned), drained and rinsed | 420 mL | |
1 cup | water | 250 mL | |
1 pinch | salt [optional] | 0.2 g | |
ground pepper to taste [optional] |
per 1 serving (260 g)
Amount % Daily Value |
Calories 220 |
Fat 9 g 14 % |
Saturated
1.2 g
6 % |
Cholesterol 0 mg |
Sodium 90 mg 4 % |
Carbohydrate 25 g 8 % |
Fibre 5 g 22 % |
Sugars 4 g |
Net Carbs 20 g |
Protein 11 g |
Vitamin A 21 % |
Vitamin C 26 % |
Calcium 4 % |
Iron 33 % |
Food Group | Exchanges |
---|---|
Starches | 1 |
Vegetables | ½ |
Meat and Alternatives | 1 ½ |
Fats | 1 ½ |