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Silky Lentil Soup

June 10, 2008 - 7:30am
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Silky Lentil Soup

Nutrition Facts

Serving Size1/6 recipe
Calories from Fat25
Total Fat3 g
Saturated Fat0 g
Cholesterol0 mg
Sodium300 mg
Total Carbohydrate44 g
Dietary Fiber7 g
Sugars11 g
Proteins15 g
Vitamin A140% DV
Vitamin C45% DV
Calcium10% DV
Iron20% DV

Percent Daily Values (DV) are based on a 2,000 calorie diet.

Servings and Times

Preparation Time1 hour, 10 minutes

Cups of Fruits and Vegetables Per Person: 1.5

Ingredients and Preparation

 Nonstick cooking spray
Canola oil1  tablespoon
Medium carrots, sliced2
Medium onion, chopped1
Medium green pepper, chopped1
Water3 cups
Lentils, uncooked1 cup
Brown rice, uncooked1/3 cup
Cumin½ teaspoon
Black pepper½ teaspoon
Low sodium vegetable broth1 can (15 ounces)
Tomato sauce, no salt added1 jar (8 ounces)
Fat free milk2 cups
  1. Directions
  2. Coat a large pot with cooking spray and add oil. Place over medium-high heat until hot.
  3. Add carrots, onion, and green pepper; sauté until tender.
  4. Add water and all remaining ingredients except milk; stir and bring to a boil.
  5. Cover, reduce heat, and simmer for about 45 minutes or until lentils are tender.
  6. Put half of the lentil mixture in a blender or food processor; process until smooth.
  7. Pour puree into a bowl. Repeat pureeing with remaining mixture. Return all puree to pot, stir in milk.
  8. 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.

Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.

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