Post by braided-rug on Dec 3, 2005 8:11:20 GMT 10
Easy Lentil Soup
Makes 4 servings.
1 cup green lentils
36 oz. fat-free, reduced-sodium beef broth
1 carrot, finely chopped
1 garlic clove, minced
1 medium onion, finely chopped
1 tsp. dried thyme
1 bay leaf
1 leek, trimmed and chopped*
2 cups chopped Swiss chard leaves*
Canola oil spray
1 Fuji apple, peeled and diced
Salt and freshly ground black pepper, to taste
3-4 large pretzels, broken into small pieces, for garnish (optional)
Place lentils, broth, carrot, garlic, onion, thyme and bay leaf in a medium Dutch oven or large saucepan. Bring to a boil over medium-high heat, reduce to a simmer and cook until lentils are tender, about 45 minutes.
*For a chunkier soup, add leek at this point. Simmer 20 minutes, then stir in Swiss chard and simmer 20 minutes more.
Meanwhile, spray a medium non-stick skillet with canola oil and heat oil on medium-high heat. Add apple and sauté until golden on all sides, about 3 to 4 minutes.
When lentils are tender, stir in apple and remove bay leaf. Season to taste with salt and pepper. Serve as is for a soup with texture.
For a creamy soup, purée half in a blender and combine with remaining soup. Serve garnished with crushed pretzels, if desired.
Nutritional Info Per Serving:
238 calories,
0 g. total fat,
42 g. carbohydrate,
15 g. protein,
10 g. dietary fiber,
747 mg. sodium.
Diabetic Exchanges: 2 Bread/Starch, 2-1/2 Vegetable, 1 Low-Fat Meat
From: diabeticgourmet.com/articles/264.shtml
Makes 4 servings.
1 cup green lentils
36 oz. fat-free, reduced-sodium beef broth
1 carrot, finely chopped
1 garlic clove, minced
1 medium onion, finely chopped
1 tsp. dried thyme
1 bay leaf
1 leek, trimmed and chopped*
2 cups chopped Swiss chard leaves*
Canola oil spray
1 Fuji apple, peeled and diced
Salt and freshly ground black pepper, to taste
3-4 large pretzels, broken into small pieces, for garnish (optional)
Place lentils, broth, carrot, garlic, onion, thyme and bay leaf in a medium Dutch oven or large saucepan. Bring to a boil over medium-high heat, reduce to a simmer and cook until lentils are tender, about 45 minutes.
*For a chunkier soup, add leek at this point. Simmer 20 minutes, then stir in Swiss chard and simmer 20 minutes more.
Meanwhile, spray a medium non-stick skillet with canola oil and heat oil on medium-high heat. Add apple and sauté until golden on all sides, about 3 to 4 minutes.
When lentils are tender, stir in apple and remove bay leaf. Season to taste with salt and pepper. Serve as is for a soup with texture.
For a creamy soup, purée half in a blender and combine with remaining soup. Serve garnished with crushed pretzels, if desired.
Nutritional Info Per Serving:
238 calories,
0 g. total fat,
42 g. carbohydrate,
15 g. protein,
10 g. dietary fiber,
747 mg. sodium.
Diabetic Exchanges: 2 Bread/Starch, 2-1/2 Vegetable, 1 Low-Fat Meat
From: diabeticgourmet.com/articles/264.shtml
