Spicy Lentil And Pasta Soup from Healthy Diabetic Recipes

Spicy Lentil And Pasta Soup Recipe

Recipe Ingredients:

2 medium onions, thinly sliced
1/2 cup chopped carrot
1/2 cup chopped celery
1/2 cup chopped peeled turnip
1 small jalapeño pepper, finely chopped
2 cans vegetable broth - (14 oz ea)
1 can no-salt-added stewed tomatoes - (14.5 oz)
2 cups water
8 oz dried lentils, sorted, rinsed,
and drained
2 tsp chili powder
1/2 tsp dried oregano
3 oz uncooked whole-wheat spaghetti, broken
1/4 cup minced fresh cilantro

Recipe Instructions:

Spray large nonstick saucepan with nonstick cooking spray; heat over medium heat until hot. Add onions, carrot, celery, turnip and jalapeño; cook and stir 10 minutes or until vegetables are crisp-tender.

Add vegetable broth, tomatoes, water, lentils, chili powder and oregano; bring to a boil. Reduce heat; simmer, covered, 20 to 30 minutes or until lentils are tender.

Add pasta; cook 10 minutes or until tender.

Ladle soup into bowls; sprinkle with cilantro.

This recipe yields 6 servings.

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

Nutrition Facts: Calories 261; Calories from Fat 7%; Total Fat 2g; Saturated Fat 1g; Protein 15g; Carbohydrates 49g; Cholesterol 1mg; Sodium 771mg; Dietary Fiber 5g.

Comments: Lentils, a popular meat substitute, have a fair amount of calcium and vitamins A and B, and are a good source of iron and phosphorus.

Caution : Jalapeño peppers can sting and irritate the skin; wear rubber gloves when handling peppers and do not touch eyes. Wash hands after handling.

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

“Life expectancy would grow by leaps and bounds if green vegetables smelled as good as bacon.”

~ Doug Larson

 

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