Middle Eastern Lentil Soup from Healthy Diabetic Recipes

Middle Eastern Lentil Soup Recipe

Recipe Ingredients:

1 cup dried lentils
2 tbsp olive oil
1 onion, chopped
1 red bell pepper, chopped
1 tsp fennel seed
1/2 tsp ground cumin
1/4 tsp freshly-ground red pepper
4 cups water
1/2 tsp salt
1 tbsp lemon juice
1/2 cup plain low-fat yogurt
2 tbsp chopped fresh parsley

Recipe Instructions:

Rinse lentils, discarding any debris or blemished lentils; drain.

Heat oil in large saucepan over medium-high heat until hot. Add onion and bell pepper; cook and stir 5 minutes or until tender. Add fennel seed, cumin and ground red pepper; cook and stir 1 minute.

Add water and lentils. Bring to a boil. Reduce heat to low. Cover and simmer 20 minutes. Stir in salt. Simmer 5 to 10 minutes or until lentils are tender. Stir in lemon juice.

To serve, ladle soup into individual bowls and top with yogurt; sprinkle with parsley.

This recipe yields 4 servings.

Exchanges Per Serving: 2 Starch, 1 Meat, 1 1/2 Fat.

Nutrition Facts: Calories 265; Calories from Fat 26%; Total Fat 8g; Protein 16g; Carbohydrates 35g; Cholesterol 2mg; Sodium 319mg; Dietary Fiber 16g.

Tip: For a special touch, top each serving with yellow bell pepper strips.

Source:
"Diabetic Cooking at http://www.diabeticcooking.com"
S(Formatted for MC6):
"08-08-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Publications International Ltd, 2002"

Servings: 4

“This root [the potato], no matter how much you prepare it, is tasteless and floury. It cannot pass for an agreeable food, but it supplies a food sufficiently abundant and sufficiently healthy for men who ask only to sustain themselves. The potato is criticised with reason for being windy, but what matters windiness for the vigorous organisims of peasants and labourers?”

~ Denis Diderot (1713-1784) L'Encyclopedie (1751-1772)

 

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