• Silky Lentil Soup

    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
    1. Coat a large pot with cooking spray and add oil. Place over medium-high heat until hot.
    2. Add carrots, onion, and green pepper; sauté until tender.
    3. Add water and all remaining ingredients except milk; stir and bring to a boil.
    4. Cover, reduce heat, and simmer for about 45 minutes or until lentils are tender.
    5. Put half of the lentil mixture in a blender or food processor; process until smooth.
    6. Pour puree into a bowl. Repeat pureeing with remaining mixture. Return all puree to pot, stir in milk.
    7. Cook over low heat for 10 minutes or until thoroughly heated.

    Diabetic ExchangeFruit: 0; Vegetables: 1; Meat: 0; Milk: 0; Fat: 0; Carbs: 2; Other: 0Diabetic 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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