Lentil Soup with Smoked Turkey - 26.5g Carbs, 4.5g Fiber, 5.3g Sugar
From: www.foodandwine.com - Pairing of the Day: December 2009, Holiday Cooking: December Recipes, Recipe of the Day: December 2009 - Contributed by Eugenia Bone
Simmering the broth with a Parmesan rind gives the soup an even richer taste than sprinkling the cheese on top.
Active Time: 30 min
Total Time: 1 hr 45 min
Servings: 4 to 6
Healthy - Make Ahead
1 Tbsp extra-virgin olive oil
3 garlic cloves, peeled
2 celery ribs, finely chopped
2 carrots, finely chopped
1 onion, finely chopped
1 (16 oz can) whole tomatoes, chopped and juices reserved
1 bay leaf
1 cup green or brown lentils
3/4 lb smoked turkey wing and thigh
4 small red potatoes, peeled and sliced 1/4 inch thick
1/4 cup chopped flat-leaf parsley
Salt
Freshly ground pepper
Freshly grated Parmigiano-Reggiano cheese, for serving
In a large pot, heat the oil. Add the garlic, celery, carrots and onion and cook over moderate heat, stirring occasionally, until softened, 7 minutes. Add the tomatoes, bay leaf, lentils, smoked turkey and 2 quarts of water and bring to a boil. Cover partially and simmer, stirring occasionally, until the lentils are very tender, 1 hour. Add the potatoes and simmer until tender, 10 minutes.
Remove the turkey meat from the bones and return it to the soup; discard the skin, bones and bay leaf. Add the parsley and season the soup with salt and pepper. Ladle the soup into bowls and serve, passing the cheese at the table.
Make Ahead The lentil soup can be refrigerated for up to 3 days.
Nutrition From: www.caloriecount.about.com
Does not include the Cheese!
Servings: 6
Serving Size: 321 g
Nutrition per Serving: 189 Calories, 25 Calories from Fat, 2.8g Total Fat, 0g Trans Fat, 30mg Cholesterol, 439mg Sodium, 26.5g Total Carbs, 4.5g Dietary Fiber, 5.3g Sugars, 15.8g Protein
Vitamin A 96% - Vitamin C 65% - Calcium 5% - Iron 18%
Nutrition Grade: A
Good points:
Low in saturated fat
High in potassium
Very high in vitamin A
Very high in vitamin B6
Very high in vitamin C
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