Ava created this fun recipe shortly after she transitioned to being vegan. She wanted a healthy alternative to the canned tomato soups. Since it’s so simple to add all the ingredients to one blender, it is a good one for kids to help make. Adult supervision is recommended while using the blender and warming on the stovetop. The addition of lentils make this soup a nice hearty dish!
INGREDIENTS
DIRECTIONS
NUTRITIONAL INFO
- 2 (14.5 ounces) cans tomatoes, diced with onion and garlic
- 3/4 cup red lentils, cooked
- 1 teaspoon fresh basil, or dried
- 1 teaspoon Italian seasoning
- 1/2 teaspoon dried oregano
- 1/4 teaspoon white or black pepper
- 1/3 cup unsweetened plant milk (we prefer soy)
- Place all ingredients in a high-speed blender
- Blend until smooth
- Add to a medium pot
- Heat until simmering
- Serve warm with whole wheat crackers and a side salad
- ENJOY!
Makes 4 servings
Per serving: Calories: 135; Fat: 2 g; Saturated fat: 0.4 g; Calories from fat: 12.5%; Cholesterol: 0 mg; Protein: 6.0 g; Carbohydrates: 26.1 g; Sugar: 15.4 g; Fiber: 5.5 g; Sodium: 764 mg; Calcium: 66 mg; Iron: 3.1 mg; Vitamin C: 27.9 mg; Beta carotene: 1009 mcg; Vitamin E: 2.5 mg
Please feel free to tailor this recipe to suit your individual dietary needs.
