Vegetarian Lentil Soup - 38g Carbs, 20g Fiber, 4g Sugar
From: "Great Adventures in Food" By Ellen Haas Copyright 2000
Found at: www.foodfit.
Preparation time: 5 min
Cooking time: 1 hours
Serves: 2
2 Tbsp carrot,finely chopped
2 Tbsp onion,finely chopped
1 small sprig fresh thyme or 1/4 teaspoon dried
2 cups vegetable stock
2 Tbsp celery stalk,finely chopped
2/3 cup dried lentils
Salt to taste
1 tsp olive oil
Freshly ground black pepper
1. Heat the olive oil in a saucepan over low heat. Add the carrot,
celery, onion and thyme, season lightly with pepper and cook for
10 minutes. (Do not add salt until the lentils are fully cooked,
because salt will prevent the lentils from becoming tender.)
2. Add the stock and lentils, and bring to a boil quickly over
high heat.
3. Lower the heat and simmer until the lentils are tender, about
1 hour.
4. Puree 2/3 of the soup in a blender and stir it into the remaining
1/3.
5. If the soup is too thick thin it by adding a little more stock.
Raise the heat and bring the soup to a boil for 15 seconds.
6. Add salt and more pepper to taste.
Serves: 2
Serving Size:1 1/4 cups
Nutrition per Serving:
250 Calories, 3g Total Fat, 0g Saturated Fat, 2g Monounsaturated Fat,
0g Polyunsaturated Fat, 0g Trans Fatty Acid, 0g Omega-3 Fatty Acid,
0g Omega-6 Fatty Acid, 0mg Cholesterol, 38g Total Carbs, 20g Dietary Fiber,
2g Soluble Fiber, 17g Insoluble Fiber, 4g Sugar, 20g Protein,
10% Calories from Fat, 31% Calories from Protein, 59% Calories from Carbs
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