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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