Moroccan Lentil And Vegetable Soup from Healthy Diabetic Recipes

Moroccan Lentil And Vegetable Soup Recipe

Recipe Ingredients:

1 tbsp olive oil
1 cup chopped onion
4 medium garlic cloves, minced
1/2 cup dry lentils, sorted, rinsed,
and drained
1 1/2 tsp ground coriander
1 1/2 tsp ground cumin
1/2 tsp freshly-ground black pepper
1/2 tsp ground cinnamon
3 3/4 cups fat-free reduced-sodium chicken broth
1/2 cup chopped celery
1/2 cup chopped sun-dried tomatoes, (not oil-packed)
1 medium yellow summer squash, chopped
1/2 cup chopped green bell pepper
1/2 cup chopped fresh parsley
1 cup chopped plum tomatoes
1/4 cup chopped fresh cilantro or basil

Recipe Instructions:

Heat oil in medium saucepan over medium heat. Add onion and garlic; cook 4 to 5 minutes or until onion is tender, stirring occasionally. Stir in lentils, coriander, cumin, black pepper and cinnamon; cook 2 minutes. Add chicken broth, celery and sun-dried tomatoes; bring to a boil over high heat. Reduce heat to low; simmer, covered, 25 minutes.

Stir in squash, bell pepper and parsley. Continue cooking, covered, 10 minutes or until lentils are tender.

Top with plum tomatoes and cilantro just before serving.

This recipe yields 6 servings.

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

Nutrition Facts: Calories 131; Calories from Fat 20%; Total Fat 3g; Saturated Fat 1g; Protein 8g; Carbohydrates 20g; Cholesterol 0mg; Sodium 264mg; Dietary Fiber 2g.

Comments: Not only do lentils taste good, but they are also high in soluble fiber, which lowers blood cholesterol.

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: 6

"When treasures are recipes they are less clearly, less distinctly remembered than when they are tangible objects. They evoke however quite as vivid a feeling-that is, to some of use who, considering cooking an art, feel that a way of cooking can produce something that approaches an aesthetic emotion. What more can one say? If one had the choice of again hearing Pachmann play the two Chopin sonatas or dining once more at the Cafe Anglais, which would one choose?"

~ Alice B. Toklas

 

:: TOP ::