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Silky Lentil Soup

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

En Español (Spanish Version)

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 TOP

Servings	6
Preparation Time	1 hour, 10 minutes

Cups of Fruits and Vegetables Per Person: 1.5

Ingredients and Preparation TOP

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.

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