West Valley Medical Center - November 11, 2019

It is officially soup season. I (Anne Brock, West Valley Registered Dietitian) spent the month of October hovering over my crockpot figuring out new soup recipes so for the month of November I have some favorites down pat.

Try this recipe to warm up during the coming winter months. A few hidden bonuses are this recipe is cheap to make, high in fiber and may help you try a few new foods.

Vegetarian lentil soup

Serves 4

Ingredients and preparation

  • 1 tbs olive oil
  • 1 medium onion, chopped
  • 2 celery stalks, sliced
  • 2 medium carrots, diced
  • 2 minced garlic cloves
  • 3 cups (24 oz) vegetable stock or broth
  • 2 cups water
  • 1 cup dried lentils, washed
  • 1 (14.5oz)can reduced-sodium diced tomatoes, undrained
  • 2 tbs finely chopped parsley
  • 1 tsp dried marjoram
  • 1/2 tsp dried thyme
  • 1/2 tsp salt
  • 4 tbs grated Parmesan cheese
  • Pepper to taste


Heat olive oil in a heavy pot over medium heat. Add onions, celery, carrots and garlic. Saute for 6-7 minutes.

Add vegetable stock, water, lentils, tomatoes and herbs, and bring to a boil. Reduce heat, cover and simmer until lentils are tender - about 30 minutes.

Add salt and pepper to taste and top with Parmesan cheese to serve.

Nutrition facts

  • Serving size: half of recipe
  • Calories: 283
  • Total fat: 6.5g
  • Saturated fat: 2 g
  • Sodium: 996 mg
  • Total carbohydrates: 37 g
  • Dietary fiber: 17 g
  • Protein: 20.5 g