Silky Lentil Soup
En Español (Spanish Version)

Nutrition Facts
Serving Size1/6 recipeCalories250Calories from Fat25Total Fat3 gSaturated Fat0 gCholesterol0 mgSodium300 mgTotal Carbohydrate44 gDietary Fiber7 gSugars11 gProteins15 gVitamin A140% DVVitamin C45% DVCalcium10% DVIron20% DV
Percent Daily Values (DV) are based on a 2,000 calorie diet.

Servings and Times
Servings6Preparation Time1 hour, 10 minutes
Cups of Fruits and Vegetables Per Person: 1.5

Ingredients and Preparation
IngredientsMeasures Nonstick cooking sprayCanola oil1  tablespoonMedium carrots, sliced2Medium onion, chopped1Medium green pepper, chopped1Water3 cupsLentils, uncooked1 cupBrown rice, uncooked1/3 cupCumin½ teaspoonBlack pepper½ teaspoonLow sodium vegetable broth1 can (15 ounces)Tomato sauce, no salt added1 jar (8 ounces)Fat-free milk2 cups
  • Directions
  • Coat a large pot with cooking spray and add oil. Place over medium-high heat until hot.
  • Add carrots, onion, and green pepper; sauté until tender.
  • Add water and all remaining ingredients except milk; stir and bring to a boil.
  • Cover, reduce heat, and simmer for about 45 minutes or until lentils are tender.
  • Put half of the lentil mixture in a blender or food processor; process until smooth.
  • Pour puree into a bowl. Repeat pureeing with remaining mixture. Return all puree to pot, stir in milk.
  • Cook over low heat for 10 minutes or until thoroughly heated.

  • Diabetic Exchange
    Fruit: 0; Vegetables: 1; Meat: 0; Milk: 0; Fat: 0; Carbs: 2; Other: 0
    Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. Exchanges are rounded up or down to equal whole numbers. Therefore, partial exchanges are not included.

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