Crockpot Minestrone Lentil Soup - 26.8g Carbs, 11g Fiber, 5.7g Sugar
From: Steven, Raiden (2015-02-08). Crock Pot Recipes: Crock Pot Recipes For Supreme Healthy Eating: 100 Simple Crock Pot Recipes to Work the Heck Out of Your Crock Pot (Kindle Locations 1256-1266). Kindle Edition.
2 onions, chopped
4 carrots, chopped
4 cloves garlic, minced
2 tsp extra-virgin olive oil
1 tsp ground cumin
1 tsp ground coriander
1 tsp ground turmeric
1/ 4 tsp ground cinnamon
1/ 4 tsp ground pepper
6 cups unsalted vegetable or chicken broth
2 cups water
3 cups chopped cauliflower
1 3/ 4 cups lentils
1 28-oz can no salt added diced tomatoes
2 Tbsp no salt added tomato paste
4 cups chopped fresh spinach OR one 10-oz pkg frozen chopped spinach, thawed
1/2 cup chopped fresh cilantro
2 Tbsp lemon juice
Combine onions, carrots, garlic, oil, cumin, coriander, turmeric, cinnamon, and pepper in the crockpot.
Add broth, water, cauliflower, lentils, tomatoes, and tomato paste. Stir until well combined.
Cover and cook until the lentils are tender, four to five hours on high.
During the last thirty minutes of cooking, stir in the spinach.
Just before serving, stir in cilantro and lemon juice.
Nutrition From: www.caloriecount.about.com
Using no salt added tomatoes and tomato paste!
Servings: 12
Serving Size: 335 g
Nutrition per Serving: 170 Calories, 17 Calories from Fat, 1.9g Total Fat, 0g Trans Fat, 0mg Cholesterol, 425mg Sodium, 614mg Potassium, 26.8g Total Carbs, 11g Dietary Fiber, 5.7g Sugars, 11.6g Protein
Vitamin A 96% - Vitamin C 52% - Calcium 6% - Iron 19%
Nutrition Grade: A
Good points:
Low in saturated fat
No cholesterol
Very high in dietary fiber
High in iron
High in manganese
High in phosphorus
High in potassium
High in thiamin
Very high in vitamin A
Very high in vitamin C
Posted by: chefgloria1030@yahoo.com
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