Healthy Recipes

Silky Lentil Soup
dashed separator
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

  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
dashed separator
healthy living calculator
Current Research From Top Journals

Water Before Meals May Promote Weight Loss
August 2015

A randomized trial found that drinking water before main meals led to higher weight loss than those who were asked to imagine a full stomach before main meals. Water preloading is believed to help create a feeling of fullness or satiety during the meal, which may help curb overeating.

dot separator
previous editions

Fecal Transplants Induce Ulcerative Colitis Remission
July 2015

Exercise Associated with Healthy Baby Weight
June 2015

Mindful Meditation May Reduce Symptoms and Complications of Insomnia
May 2015

dashed separator


Our Free Newsletter
click here to see all of our uplifting newsletters »