Wednesday, March 22, 2017

[Healthy_Recipes_For_Diabetic_Friends] Lentil Tomato Soup - 39g Carbs, 8g Fiber, 5g Sugar


Lentil Tomato Soup - 39g Carbs, 8g Fiber, 5g Sugar

From: Martha Rose Shulman - Andrew Scrivani for The New York Times
I'm a firm believer in eating foods that symbolize good luck and expanding fortune at the beginning of the year. Usually I stick with my black-eyed peas salad. But I've always been curious about how people in other countries usher in the New Year. Lentils and raisins are present on Italian tables because they resemble coins and swell when cooked. They're usually accompanied by pork, a symbol of prosperity and abundance. This is an easy, robust vegetarian soup that tastes almost meaty. The rosemary in the bouquet garni contributes a savory, earthy flavor.
Servings: 4
Time: About 1 hour 30 minutes
Featured in: New Year's Dishes For Prosperity And Longevity.
Dairy Free, Gluten Free, Halal, Healthy, High Fiber, Italian, Lentil, Tomato

1 cup lentils, washed and picked over
1 Tbsp extra virgin olive oil
1 medium onion, chopped
2 garlic cloves, minced
1 carrot, diced
1 stalk celery, diced
Salt, to taste
1 14 oz can chopped tomatoes, with juice
5 cups water
A bouquet garni made with 2 sprigs rosemary and 1 bay leaf
Freshly ground pepper to taste
Grated Parmesan or Gruyère for serving
1 to 2 Tbsp chopped flat-leaf parsley

Heat the olive oil over medium heat in a heavy soup pot or Dutch oven, and add the onion. Cook, stirring, until tender, about 5 minutes. Add the garlic, carrot and celery, and a generous pinch of salt, and continue to cook for another 5 minutes until tender. Add the tomatoes and bouquet garni, and cook, stirring often, until the tomatoes have cooked down somewhat and smell fragrant, about 10 minutes. Add the lentils, water and salt to taste. Bring to a boil. Reduce the heat, cover and simmer gently one hour. Taste and adjust seasonings. Remove the bouquet garni, and stir in the parsley. Serve, garnishing each bowl with Parmesan or Gruyère.

Advance preparation:
This soup will improve overnight, and keeps well for three or four days, though you will probably finish it sooner. It can be frozen for a couple of months.

Servings: 4
Nutrition per Serving: 240 Calories, 4g Total Fat, 0g Saturated Fat, 2g  Monounsaturated Fat, 0g Polyunsaturated Fat, 1172mg Sodium, 39g Total Carbs, 8g Dietary Fiber, 5g Sugars, 13g Protein


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