Hearty Lentil Soup - 33g Carbs, 16g Fiber
From The Sonoma Diet
Looking for a simple soup recipe? The vibrant herbs in this one,
including cumin and black pepper, will leave you feeling refreshed.
Prep: 30 minutes
Cook: 30 minutes
Makes: 6 servings
1 medium onion, chopped
1 medium carrot, chopped 3 cloves garlic, minced (1 1/2 tsp minced)
2 Tbsp extra-virgin olive oil
8 cups reduced-sodium chicken broth
1 1/2 cups brown or French lentils, rinsed and drained
1 medium tomato, seeded and chopped
3 Tbsp chopped fresh flat-leaf parsley
1 Tbsp lemon juice
1/2 tsp cumin seeds, toasted and ground,* or
1/2 tsp ground cumin
1/2 tsp fennel seeds, toasted and ground,* or
1/2 tsp fennel seeds, finely crushed
Kosher salt (optional)
Freshly ground black pepper (optional)
1. In a 6- to 8-quart Dutch oven, cook onion, carrot, and garlic in
hot oil about 10 minutes or until tender.
2. Add broth and lentils to onion mixture. Bring to boil; reduce heat.
Cover and simmer about 30 minutes or until lentils are tender.
3. Stir in tomato, parsley, lemon juice, and cumin and fennel seeds.
If desired, season to taste with kosher salt and pepper. Ladle into
bowls.
Nutrition facts per serving:
240 Calories, 5g Total Fat (1g Sat. Fat), 0mg Cholesterol, 775mg Sodium,
33g Carbs, 16g Fiber, 17g Protein
*Note:
To toast seeds, heat a small skillet over medium heat. Add seeds. Cook,
shaking skillet frequently, about 2 minutes or until seeds are toasted
and aromatic. Place toasted seeds in a spice grinder and process until
finely ground.