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Low-Sodium Lentil-Bean Soup

Low-Sodium Lentil-Bean Soup

This hearty soup is perfect for a big crowd. You can make the soup a day ahead, but add the macaroni shortly before serving, otherwise it will soak up a good deal of the liquid. If you are cooking the pinto beans from scratch, you can use some of the bean cooking liquid instead of the cup of water called for in step 3. Timing alert: Start the soup the night before so you can soak the pinto beans; or if you quick-soak the beans, start at least 2 hours before you intend to serve the soup.

1 tablespoon olive oil
1 1/2 bunches scallions, thinly sliced (1 1/2 cups)
6 cloves garlic, minced
2 fresh jalapeño peppers, minced
3 carrots, quartered lengthwise and thinly sliced crosswise
1/2 pound lentils
1 1/2 cans (12 ounces total) no-salt-added tomato sauce
3 chipotle peppers in adobo, minced
1 teaspoon ground coriander
1/2 teaspoon ground ginger
7 cups water
1 3/4 cups cooked pinto beans or canned (rinsed and drained)
6 ounces small elbow macaroni
1/2 cup chopped cilantro

1 In a stockpot, heat the oil over low heat. Add the scallions, garlic, and jalapeños, and cook, stirring frequently, until the scallions are tender, about 5 minutes. Add the carrots, cover and cook, stirring occasionally, until the carrots are crisp-tender, about 10 minutes.

2 Stir in the lentils, tomato sauce, chipotle peppers, salt, coriander, ginger, and 6 cups of the water, and bring to a boil. Reduce to a simmer, cover, and cook for 30 minutes.

3 Stir in the pinto beans and remaining cup of water, and cook until the lentils are tender, about 20 minutes.

4 Meanwhile, in a large pot of boiling water, cook the macaroni until tender. Drain and add to the soup along with the cilantro.

Makes 10 servings

Nutrition Information (per serving)
calories 220   •  total fat 2g (saturated 0.3g)   •  cholesterol 0mg
dietary fiber 12g   •  carbohydrate 40g   •  protein 12g   •  sodium 265mg   •  Good source of: beta carotene, fiber, folate, selenium, thiamin, vitamin C