Gingery Lentil Soup - 42g Carbs, 15g Fiber
From: www.health.com
This steamy bowl can easily be made vegetarian by swapping vegetable broth for chicken broth. Lentils are packed with protein and fiber, and also contain double the iron in other legumes. Ginger can help soothe sore muscles and may even calm problem skin. Prep Time: 10 min
Cook Time: 35 min
Serves: 4
Serving size: 1 1/2 cups
2 tsp olive oil
3 medium carrots, chopped
1 medium onion, chopped
2 tsp grated peeled fresh ginger
1 tsp minced garlic
1 1/2 tsp curry powder
1/4 tsp salt
1/4 tsp freshly ground black pepper
2 (14 oz cans) fat-free, less-sodium chicken broth, plus enough water to equal 4 cups
1 cup brown lentils, rinsed and drained
1 (14.5 oz can) diced tomatoes, drained
1. Heat oil in a large saucepan over medium heat. Add carrot and onion; cover and cook 3 minutes or until softened. Stir in ginger and garlic; cook 1 minute. Add curry, salt, and pepper; cook 30 seconds.
2. Stir in diluted broth and lentils; bring to a boil. Reduce heat; simmer, covered, 20 to 25 minutes or until lentils are tender. Stir in tomatoes; cover and simmer 5 minutes. Divide soup evenly among 4 bowls.
Serves: 4
Serving size: 1 1/2 cups
Nutrition per Serving: 253 Calories, 3g Fat, 0g Saturated fat, 2g Monounsaturated fat, 1g Polyunsaturated fat, 17g Protein, 42g Carbs, 15g Fiber, 0mg Cholesterol, 5mg Iron, 615mg Sodium, 66mg Calcium
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