Tuscan Lentil Soup - Zuppa di Lenticche - 36g Carbs, 17g Fiber
Recipe By:
Serving Size: 4
Preparation Time: 0:00
Categories: Low Cal (Less than 300 cals) Lower Carbs
Low Fat (Less than 10%) Vegan
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 teaspoon olive oil
2 carrots -- diced
1 onion -- diced
2 celery stalks -- diagonally sliced
1 cup brown lentils -- rinsed
Salt -- optional
Freshly ground black pepper
4 cups low-sodium vegetable stock
1/4 cup freshly chopped Italian parsley
1/4 cup fresh basil -- finely chopped
Heat olive oil in a large saucepan over medium heat. Add carrots, onion, and celery. Saute until translucent (3-5 minutes), stir, and add lentils. Cook for 1 minutes. Season with salt, if desired, and freshly ground pepper to taste. Add stock and parsley, stir, and increase heat to high. When the stock begins to boil, reduce heat to medium low. Stir and cover. Simmer 45 minutes to 1 hour or until lentils are tender. Taste and adjust salt and pepper, if necessary. Garnish with basil. Serve warm.
Serves 4 (1 cup servings).
Author Note: During ancient times, Egyptians were the chief exporters of lentils in the world. Because lentils were traded for currency and their shape is reminiscent of small coins, they are often associated wealth. Italians like to serve lentils on New Year's to wish their guests, themselves, a prosperous, healthy New Year.
Make large batches of this soup, and freeze it in serving sizes. You'll have a nutritious alternative to canned soup whenever you need it.
Cuisine: "Italian"
Source: "The Mediterranean Diabetes Cookbook by Amy Riolo, 2010."
S(Formatted by Chupa Babi): "May 2010"
Yield: "4 cups"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 227 Calories; 3g Fat (9.8% calories from fat); 17g Protein; 36g Carbohydrate; 17g Dietary Fiber; 0mg Cholesterol; 94mg Sodium
Exchanges: 2 Grain(Starch); 1 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fat.
No comments:
Post a Comment