365 Guru - Recipes, Music & Health - Rock ON: [Healthy_Recipes_For_Diabetic_Friends] Hearty Vegetable and Red Lentil Soup

Sunday, February 28, 2016

[Healthy_Recipes_For_Diabetic_Friends] Hearty Vegetable and Red Lentil Soup - 30.1g Carbs, 11g Fiber, 2.9g Sugar

Hearty Vegetable and Red Lentil Soup - 30.1g Carbs, 11g Fiber, 2.9g Sugar

From: http://recipes.mercola.com - Submitted by: Marina Korsakova-Kreyn
On some days, a bowl of warm soup can soothe your senses and bring comfort. This Vegetable Lentil Soup recipe from Mercola.com reader Marina Korsakova-Kreyn does just that by providing a harmonious blend of different vegetables and spices for a mouthwatering experience.
Prep and cook time: 2 hours
Servings: 20

3 cups red lentils
1 large onion
5 medium carrots
5 medium potatoes
1 large sweet potato
Fresh ginger root, 1 inch long
4 medium cloves garlic
1 tsp curry powder
1 tsp turmeric
Salt, to taste
Cayenne pepper, to taste
Optional: 1 Tbsp dry seaweed mix

1. Boil 3 quarts of filtered water in an 8-quart pot.
2. Add lentils.
3. Add all vegetables (washed, uncut, and unpeeled) to the boiling water.
4. Add ginger (peeled but uncut) and 3 cloves of garlic.
5. Add turmeric, curry powder, and salt and cayenne pepper to taste.
6. Cook vegetables, ginger, and garlic until ready for about 30 minutes. Use a ladle to take them out on a big plate, and let them cool for about 20 minutes (while lentils continue simmering).
7. Blend cooled vegetables, ginger, and garlic in batches with generous amount of filtered water.
8. Return to pot and reheat.
9. Add finely minced clove of garlic (add salt if needed).

Note: If using seaweed, reconstitute them in 2 cups of boiling water, let them cool, and then blend along with vegetables.

Nutrition From: www.caloriecount.about.com
Seaweed not included!
Servings: 20
Serving Size: 115 g
Nutrition per Serving: 158 Calories, 4 Calories from Fat, 0.4g Total Fat, 0g Trans Fat, 0mg Cholesterol, 27mg Sodium, 603mg Potassium, 30.1g Total Carbs, 11g Dietary Fiber, 2.9g Sugars, 8.8g Protein
Vitamin A 52% - Vitamin C 27% - Calcium 3% - Iron 16%
Nutrition Grade: A

Good points:
    Very low in saturated fat
    No cholesterol
    Very low in sodium
    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 B6
    High in vitamin C