Sorry, forgot to put... 1 tsp sea salt omitted for nutrition information!
Take care,
Gloria
--- In Healthy_Recipes_For_Diabetic_Friends@yahoogroups.com, "Chef Gloria 1030" <chefgloria1030@...> wrote:
>
> Red Lentil Soup - 22g Carbs, 8.6g Fiber, 3.2g Sugar
>
> From: www.nancynewcomer.com
> Serves: 6 – 8 (8 servings used for nutrition)
>
> 1 1/2 Tbsp olive oil
> 1 medium onion, finely chopped
> 2 carrots, finely chopped
> 3 stalks celery, finely chopped
> 2 garlic cloves, finely minced
> 1/2 tsp cumin
> 1/2 tsp red chili flakes
> 1 tsp turmeric
> 1 tsp paprika
> 1 tsp sea salt
> 1/2 tsp black pepper
> 1 cup chopped tomatoes, use canned if not in season
> 1 cup lentils, rinsed and picked through for stones
> 1/4 cup fresh cilantro, chopped (you may sub Italian parsley)
> 6 cups low sodium veggie (or chicken stock)
> 1 cup fresh spinach, chopped
>
> Heat oil in a large stockpot over medium heat. Add onion and leek
> and cook until softened. Add carrots, celery, garlic, chili flakes,
> cumin, turmeric, paprika salt, and pepper. Cook for 5 minutes and
> continue to stir. Add tomatoes, lentils, cilantro and vegetable stock.
>
> Bring to a boil, then reduce heat to low and simmer, covered, until
> lentils are soft, about 30 minutes. Add chopped spinach and let it
> wilt about 1 - 2 minutes. Feel free to sprinkle a little more paprika
> to make it pretty Serve.
>
> Nutrition From: www.caloriecount.about.com
> Servings: 8
> Serving Size: 267 g (267 g = 9.41 oz // 9.41 oz = 1.17 cups)
> Nutrition per Serving:
> 140 Calories, 28 Calories from Fat, 3.1g Total Fat, 0g Trans Fat,
> 0mg Cholesterol, 315mg Sodium, 22g Total Carbs, 8.6g Dietary Fiber,
> 3.2g Sugars, 7g Protein
> Vitamin A 66% - Vitamin C 12% - Calcium 3% - Iron 13%
> Nutrition Grade: A
> Good points:
> Low in saturated fat
> No cholesterol
> Very high in dietary fiber
> High in manganese
> High in thiamin
> Very high in vitamin A
>
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