Silky Lentil Soup

Adapted from FruitsandVeggiesMatter.gov, Centers for Disease Control and Prevention, Produce for Better Health Foundation

Nutrition Facts

Serving Size	1/6 recipe
Calories	250
Calories from Fat	25
Total Fat	3 g
Saturated Fat	0 g
Cholesterol	0 mg
Sodium	300 mg
Total Carbohydrate	44 g
Dietary Fiber	7 g
Sugars	11 g
Proteins	15 g
Vitamin A	140% DV
Vitamin C	45% DV
Calcium	10% DV
Iron	20% DV

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

Servings and Times

Servings	6
Preparation Time	1 hour, 10 minutes

Cups of Fruits and Vegetables Per Person: 1.5

Ingredients and Preparation

Ingredients	Measures
Nonstick cooking spray
Canola oil	1 tablespoon
Medium carrots, sliced	2
Medium onion, chopped	1
Medium green pepper, chopped	1
Water	3 cups
Lentils, uncooked	1 cup
Brown rice, uncooked	1/3 cup
Cumin	½ teaspoon
Black pepper	½ teaspoon
Low sodium vegetable broth	1 can (15 ounces)
Tomato sauce, no salt added	1 jar (8 ounces)
Fat free milk	2 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.

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.