Silky Lentil SoupEn Español (Spanish Version)
Serving Size1/6 recipeCalories
250Calories from Fat25Total Fat
3 gSaturated Fat0 gCholesterol
300 mgTotal Carbohydrate
44 gDietary Fiber7 gSugars11 gProteins
15 gVitamin A140% DVVitamin C45% DVCalcium10% DVIron20% DV
Percent Daily Values (DV) are based on a 2,000 calorie diet.
Servings6Preparation Time1 hour, 10 minutes
Cups of Fruits and Vegetables Per Person: 1.5
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 cupsDirectionsCoat 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.
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.