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postheadericon Green-Lentil Soup

5.00 avg. rating (90% score) - 1 vote

Green-Lentil Soup is a delicious Italian-style vegetable soup recipe. Key ingredients include: Dried lentils, chard, spinach, onion, broccoli, scallions, potatoes, jalapeno peppers and Feta cheese. It is seasoned well and simmered on the stove. This could be a great option for Saint Patrick’s Day celebrations and/or your Lenten meal rotation. It is also a low calories, low fat, low cholesterol, low sugars, low carbohydrates, diabetic-friendly, vegetarian and Weight Watchers (6 SmartPoints), (7 PointsPlus) recipe. Makes (8) servings with a (1-2/3) cup serving size. Green-Lentil Soup will be loved by all of your family, friends and guests.

green-lentil-soup

Prep Time: 15 Minutes.
Cooking Time: 1-1/2 Hours.
Total Time: 1-3/4 Hours.

INGREDIENTS:

2 tbsp extra-virgin olive oil (+ more for garnish)
2 large yellow onions, chopped
1-1/4 tsp salt, divided
2 tbsp + 4 cups water, divided
1 cup dried green lentils
8 large green chard leaves
1 medium-size Yukon Gold potato, scrubbed
12 cups gently packed spinach (about 10 oz),
tough stems trimmed and discarded

4 scallions, cut into 1″ pieces
5 cups vegetable broth,
store-bought or homemade

2 cups chopped fresh broccoli
1 tbsp cumin seed, lightly toasted and ground
1/2 tsp ground coriander
1 cup chopped fresh cilantro
2 tbsp chopped fresh mint
1/2 jalapeño pepper, minced
Freshly ground black pepper to taste
1 tbsp, (freshly squeezed), lemon juice
or more to taste

Crumbled Feta cheese for garnish

DIRECTIONS:

1. Heat 2 tablespoons of the olive oil in a large skillet over high heat. Add in onions and 1/4 teaspoon of the salt; cook, stirring frequently, until onions begin to brown, about 5 minutes. Reduce heat to low, add the 2 tablespoons water and cover. Cook, stirring frequently until pan cools down, then occasionally. (Always covering the pan again), until the onions are greatly reduced and have a deep caramel color, 25 to 35 minutes.

2. Meanwhile, rinse lentils and pick out any small stones; combine the lentils with the remaining 4 cups water in a soup kettle or Dutch oven. Bring to a boil. Reduce heat to a simmer, cover and cook 20 minutes. Trim white ribs out of the chard; chop the chard greens and slice ribs (keep in separate piles). Cut and dice potato into 1/2″ pieces. Chop spinach and set aside.

3. When the lentils have cooked for 20 minutes, stir in the chard ribs, potato, scallions, broth and the remaining 1 teaspoon salt; return to a gentle simmer. Cover and cook for 15 minutes.

4. Stir in the chard leaves, broccoli, cumin and coriander. When the onions are caramelized, stir a little of the simmering liquid into them; add them to the soup. Return to a simmer, cover and cook 5 minutes more. Stir in the reserved spinach, cilantro, mint, jalapeño and pepper; return to a simmer, cover and cook until the spinach is tender but still bright green, about 5 minutes more. Stir in 1 tablespoon lemon juice. Taste and add more lemon juice and adjust seasonings to taste, if desired. Garnish each bowl of soup with a drizzle of olive oil and crumbled feta cheese.

Yield: 8 Servings.
Serving Size: 1-2/3 cups per serving.

Weight Watchers ( 6 SmartPoints), (7 PointsPlus)
Carb Choices: 2

Diet Exchange:
1-1/2 Starch + 1 Vegetable + 1 Meat (L) + 1 Fat

NUTRITIONAL INFORMATION:
Calories: 191, Total Fat: 5g, Saturated Fat: 1g, Cholesterol: 0mg, Sodium: 735mg, Sugars: 4g, Carbohydrates: 30g, Fiber: 9g, Protein: 10g

Original recipe and image from: Merdith Corporation. http://www.eatingwell.com/recipes/green_lentil_soup.html

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IMPORTANT: This site is not qualified in nutrition or medicine. Diabetes is a serious disease that requires medical attention by a professional. The recipes on this site should not be taken as medical advice. Always use caution when reading a recipe, and always pay attention to exchange sizes. Blood glucose levels can be affected by not following individual dietary guidelines that are set in place by a medical physician. Some of the recipes do use small amounts of sugar. Please check with your physician first. Recipes with sugar are not suitable for all diabetics.

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