Curried Lentil Soup - 20.2g Carbs, 4.2g Fiber, 1.6g Sugar
Found at: www.nutritionmd.org
Source: Healthy Eating for Life to Prevent and Treat Diabetes by Patricia Bertron, R.D.; recipe by Jennifer Raymond, M.S., R.D.
Makes: about 2 1/2 quarts
Servings: 10
Serving Size: 1 cup
Serve this soup with Braised Collards or Kale or a green salad and
whole-grain bread or chapatis.
1 cup dry lentils, rinsed
1 onion, chopped
2 celery stalks, sliced
4 garlic cloves, minced
1 tsp cumin seeds OR 1/2 tsp ground cumin
8 cups water OR Vegetable Broth
1/2 cup dry couscous
1 cup crushed tomatoes
1 1/2 tsp curry powder
1/8 tsp black pepper
1 tsp salt, or to taste
Combine lentils, onion, celery, garlic, cumin, and water or broth in
a large pot. Bring to a simmer, then cover loosely and cook until
lentils are tender, about 50 minutes.
Stir in couscous, tomatoes, curry powder, and black pepper. Continue
cooking until couscous is tender, about 10 minutes. Add salt to taste.
Makes: about 2 1/2 quarts
Servings: 10
Serving Size: 1 cup
107 Calories, 0.4g Fat, 0.1g Saturated Fat, 3.5% Calories from Fat,
0mg Cholesterol, 6.4g Protein, 20.2g Carbs, 4.2g Fiber, 1.6g Sugar,
280mg Sodium, 34mg Calcium, 2.4mg Iron, 4.3mg Vitamin C,
48mcg Beta Carotene, 0.4mg Vitamin E g
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