Portuguese Lentil Soup - 25g Carbs, 11g Fiber
From: www.wellfedheart.com
Last year we were on Cape Cod and lunched on a Portuguese soup, thick with kale and sausage. This is our heart-healthy twist on that classic. Our version offers both low-calorie, nutrient-dense kale; as well as lentils, which provide great fiber and folate; and of course, some sausage for flavoring.
Serves: 6
1/2 lb spicy chicken sausage (about 3), sliced into 1/2-inch pieces
1 small onion, diced
1 cup lentils, picked over, rinsed
3 cups water
2 cups low-sodium chicken broth
1/2 bunch kale, collards, or Swiss chard, stems and center ribs discarded and sliced thin (about 2 cups)
1 tbsp lemon juice
Fresh ground black pepper
In a 3-quart heavy saucepan, brown sausage over moderate heat. Add onion and cook until soft and golden.
Add lentils, water and broth and bring to boil. Simmer covered, 30 minutes, or until lentils are almost tender.
Add greens and simmer, uncovered, until tender, 10 minutes. Just before serving, add lemon juice and sprinkle pepper to taste.
Serves: 6
Nutrition per Serving: 233 Calories, 8g Fat, 2g Sat Fat, 3g Mono Fat, 20mg Cholesterol, 328mg Sodium, 16g Protein, 25g Carbs, 11g Fiber
THE SEASONED COOK Take advantage of the vast array of winter greens, collards, Swiss chard, and escarole in this easy to make soup. Make a large batch to enjoy leftovers, freeze, or feed a crowd with a green salad and hearty bread.
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