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Friday, October 11, 2013

[Healthy_Recipes_For_Diabetic_Friends] Lentil and Noodle Soup - 23g Carbs, 7g Fiber

Lentil and Noodle Soup - 23g Carbs, 7g Fiber

{Nutrition also included from www.caloriecount.about.com}

From: baltimoresun.com - Fresh taste from the past By Kay Stepkin - October 2, 2013

Prep: 15 min
Cook: 40 min
Makes: 8 cups

Note: Adapted from a recipe by cookbook author Habeeb Salloum that appeared in Vegetarian Times magazine. The original recipe calls for brown lentils, which I don't remember ever seeing in the 1980s. I think that what we now call green lentils were back then referred to as brown.

8 cups water
2 tsp sea salt
½ tsp freshly ground pepper
1 cup green lentils, sorted, rinsed
2 Tbsp olive oil
2 medium onions, chopped
4 cloves garlic, minced

2 oz whole wheat vermicelli, capellini or spaghetti, broken into fourths
¼ cup cilantro, chopped

1. Place the water, salt, pepper and lentils in a saucepan; heat to a boil over medium-high heat. Lower heat to a simmer; cook until the lentils are tender but still intact and slightly firm, 30 minutes.

2. Place the oil, onions and garlic in a skillet over medium heat. Cook, stirring occasionally until the onions are slightly browned, about 12 minutes. Add mixture to the soup pot after lentils have cooked 30 minutes. Stir in the pasta; bring to a boil. Lower the heat; simmer until the pasta and lentils are done, 5 minutes. Stir in the cilantro before serving.

Makes: 8 cups
Nutrition per Serving: 148 Calories, 4g Fat, 1g Saturated Fat, 0mg Cholesterol, 8g Protein, 704mg Sodium, 23g Carbs, 7g Fiber

Nutrition From: www.caloriecount.about.com -- Salt omitted!!
Serving: 8
Serving Size: 301 g
Nutrition per Serving: 149 Calories, 35 Calories from Fat, 3.9g Total Fat, 0.6g Saturated Fat, 5mg Cholesterol, 11mg Sodium, 21.4g Total Carbs, 7.9g Dietary Fiber, 1.6g Sugars, 7.4g Protein -- Vitamin A 1% - Vitamin C 7% - Calcium 3% - Iron 12%
Nutrition Grade: A

Good points:
    Low in saturated fat
    Low in cholesterol
    Very low in sodium
    Very high in dietary fiber
    High in thiamin