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.