Lentil Soup with Lemon - 33g Carbs, 14g Fiber, 2g Sugar
From: The American Heart Association Low-Salt Cookbook, 3rd Edition,
2006 by the American Heart Association.
Lentils and a potato provide wholesome fiber in this hearty main-dish soup.
Serves: 9
Serving Size: 1 cup per serving
Vegetable oil spray (olive oil spray preferred)
1 tsp olive oil
1 small or medium onion, chopped
2 medium garlic cloves, minced
2 quarts low-sodium vegetable broth OR water
2 cups dried lentils (about 1 lb), sorted for stones and
shriveled lentils, rinsed, and drained
1 medium potato, diced (about 1 cup)
1/2 tsp dried oregano, crumbled
1/4 tsp salt
2 to 3 Tbsp fresh lemon juice
Pepper to taste
Heat a stockpot or Dutch oven over medium-high heat. Remove from the heat
and lightly spray with vegetable oil spray (being careful not to spray near
a gas flame). Add the oil, swirling to coat the bottom. Cook the onion and
garlic for 2 to 3 minutes, or until the onion is soft, stirring occasionally.
Stir in the broth, lentils, potato, oregano, and salt. Reduce the heat and
simmer, covered, for 45 minutes, or until the lentils are soft (no stirring
needed).
Stir in the lemon juice and pepper.
Serves: 9
Serving Size: 1 cup per serving
Nutrition per Serving:
195 Calories, 1g Total Fat, 0g Saturated Fat, 0g Trans Fat,
0.5g Polyunsaturated Fat, 0.5g Monounsaturated Fat, 0mg Cholesterol,
111mg Sodium, 33g Carbs, 14g Fiber, 2g Sugar, 14g Protein,
35mg Calcium, 535mg Potassium
Dietary Exchanges: 2 starch, 1 very lean meat
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