Very Green Lentil Soup - 30g Carbs, 9g Fiber, 0g Added Sugars
From: EatingWell - September/October 2011
Lentils seem to go with just about anything, and here they play well
with a collection of greens and some cumin and coriander to add a
gentle spicy note to this soup recipe. The result is a hearty winter
soup with layers of flavor. Both French green lentils (available in natural-foods stores and specialty markets) and more commonly available
brown lentils are delicious in this soup. The French green lentils
hold their shape better when cooked, while brown lentils will start
to break down a bit. Recipe by Anna Thomas for EatingWell.
Nutrition Profile - -
Low calorie | High fiber | Low saturated fat | Low cholesterol | High
potassium | Heart healthy | Healthy weight | Diabetes appropriate |
Gluten free
Active Time: 1 hour 5 minutes
Total Time: 1 hour 20 minutes
Servings: 8
Serving Size: about 1 2/3 cups each
2 Tbsp extra-virgin olive oil, plus more for garnish
2 large yellow onions, chopped
1 1/4 tsp salt, divided
2 Tbsp PLUS 4 cups water, divided
1 cup French green (Le Puy) or brown lentils
8 large green chard leaves
1 medium Yukon Gold potato, scrubbed
12 cups gently packed spinach (about 10 oz), any tough stems trimmed
4 scallions, cut into 1-inch pieces
5 cups vegetable broth, store-bought or homemade
2 cups chopped broccoli
1 Tbsp cumin seeds, lightly toasted and ground (see Tip)
1/2 tsp ground coriander
1 cup chopped fresh cilantro
2 Tbsp chopped fresh mint
1/2 jalapeno pepper, minced
Freshly ground pepper to taste
1 Tbsp fresh lemon juice, or more to taste
Crumbled feta cheese for garnish
Heat 2 tablespoons oil in a large skillet over high heat. Add onions
and 1/4 teaspoon salt; cook, stirring frequently, until the onions
begin to brown, about 5 minutes. Reduce the heat to low, add
2 tablespoons water and cover. Cook, stirring frequently until the
pan cools down, and then occasionally, always covering the pan again,
until the onions are greatly reduced and have a deep caramel color,
25 to 35 minutes.
Meanwhile, rinse lentils and pick out any small stones; combine the
lentils with the remaining 4 cups water in a soup pot or Dutch oven.
Bring to a boil. Reduce heat to maintain a simmer, cover and cook
for 20 minutes. Trim the white ribs out of the chard; chop the greens
and slice the ribs (keep in separate piles). Cut potato into 1/2-inch
dice. Chop spinach; set aside.
When the lentils have cooked for 20 minutes, stir in the chard ribs,
potato, scallions, broth and the remaining 1 teaspoon salt; return to
a gentle simmer. Cover and cook for 15 minutes.
Stir in the chard leaves, broccoli, cumin and coriander. When the
onions are caramelized, stir a little of the simmering liquid into
them; add them to the soup. Return to a simmer, cover and cook
5 minutes more. Stir in the reserved spinach, cilantro, mint,
jalapeno and pepper; return to a simmer, cover and cook until the
spinach is tender but still bright green, about 5 minutes more. Stir
in 1 tablespoon lemon juice. Taste and add more lemon juice and/or
pepper, if desired. Garnish each bowl of soup with a drizzle of olive
oil and crumbled feta cheese.
Tips & Notes
Make Ahead Tip: Cover and refrigerate for up to 3 days.
Tip: Toast cumin seeds in a skillet over medium heat, stirring
occasionally, until fragrant, about 2 minutes. Cool slightly.
Grind to a fine powder in a spice mill, blender or clean coffee
grinder.
Servings: 8
Serving Size: about 1 2/3 cups each
Nutrition per Serving:
191 Calories, 5g Fat, 1g Sat, 3g Mono, 0mg Cholesterol, 10g Protein,
30g Carbs, 0g Added Sugars, 9g Fiber, 735mg Sodium, 793mg Potassium
Nutrition Bonus: Vitamin A (113% daily value), Folate (52% dv),
Vitamin C (47% dv), Iron (30% dv), Magnesium & Potassium (23% dv).
Carbohydrate Servings: 1 1/2
Exchanges: 1 1/2 starch, 1 vegetable, 1 lean meat, 1 fat
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