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Red Lentil Soup

These simple and inexpensive kitchen staples make a delicious, satisfying soup packed with protein and fiber from the red lentils. Eating these legumes helps to lower cholesterol, manage blood-sugar levels and provide vitamins, minerals and protein, with almost no fat. Serve as a first course or as a main course with a salad of deep greens and colorful veggies. This recipe is gluten-free, dairy-free and vegan. Use organic ingredients if possible.


1 cup red lentils
4 cups vegetable broth
2 Tbsp extra-virgin olive oil
2 medium onions
1 Tbsp tomato paste
Pepper to taste


Chop onions. Sauté in oil on medium heat until soft. Wash and drain lentils. Add broth and lentils to soup pot. Add tomato paste. Simmer for 20 minutes. Add pepper to taste. Enjoy!

Makes 4 servings.


1. Purée soup with stick blender for smoother texture.

2. If doubling recipe, use 4 cups of low-sodium broth along with 4 cups of regular broth.

3. Leftovers freeze nicely.

Recipe written by Angela Stanford, R.D., holistic nutritionist and owner of Vital Nutrition and Wellness, in Danville. She offers personal consultation and classes on nutrition, health and environmental awareness. For more information, call 925-389-7107 or visit VitalAndWell.com.

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