Healthy Recipes

Silky Lentil Soup
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Servings: 6
Ingredients and Preparation
Ingredients Measures
 Nonstick cooking spray
Canola oil 1  tablespoon
Medium carrots, sliced 2
Medium onion, chopped 1
Medium green pepper, chopped 1
Water 3 cups
Lentils, uncooked 1 cup
Brown rice, uncooked 1/3 cup
Cumin ½ teaspoon
Black pepper ½ teaspoon
Low sodium vegetable broth 1 can (15 ounces)
Tomato sauce, no salt added 1 jar (8 ounces)
Fat-free milk 2 cups


Directions
  1. Coat a large pot with cooking spray and add oil. Place over medium-high heat until hot.
  2. Add carrots, onion, and green pepper; sauté until tender.
  3. Add water and all remaining ingredients except milk; stir and bring to a boil.
  4. Cover, reduce heat, and simmer for about 45 minutes or until lentils are tender.
  5. Put half of the lentil mixture in a blender or food processor; process until smooth.
  6. Pour puree into a bowl. Repeat pureeing with remaining mixture. Return all puree to pot, stir in milk.
  7. Cook over low heat for 10 minutes or until thoroughly heated.

Diabetic Exchange
Fruit: 0; Vegetables: 1; Meat: 0; Milk: 0; Fat: 0; Carbs: 2; Other: 0


Nutrition Facts
Serving Size 1/6 recipe
Calories 250
Calories from Fat 25
Total Fat 3 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 300 mg
Total Carbohydrate 44 g
Dietary Fiber 7 g
Sugars 11 g
Proteins 15 g
Vitamin A 140% DV
Vitamin C 45% DV
Calcium 10% DV
Iron 20% DV
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