The No-Sugar Cookbook by Kimberly A. Tessmer

Author:Kimberly A. Tessmer
Language: eng
Format: epub
Tags: ebook, book
Publisher: Adams Media, an imprint of Simon & Schuster, Inc.
Published: 2007-07-15T00:00:00+00:00

Lentil Soup with Herbs and Lemon

Serves 4

1 cup lentils, soaked overnight in 1 cup water

6 cups low-fat, reduced-sodium chicken broth

1 carrot, sliced

1 stalk celery, sliced

1 yellow onion, thinly sliced

2 teaspoons olive oil

1 tablespoon dried tarragon

½ teaspoon dried oregano

Sea salt and black pepper to taste (optional)

1 tablespoon lemon juice

4 thin slices of lemon

NUTRITIONAL ANALYSIS

(per serving):

Calories: 214

Protein: 15 g

Carbohydrate: 34 g

Fat: 3 g

Sat. Fat: trace

Cholesterol: trace

Sodium: 353 mg

Fiber: 16 g

Exchange Approx.:

1 Lean Meat, 2

Starches, 1 Vegetable

1. Drain and rinse the lentils. Add the lentils and broth to a pot over medium heat and bring to a boil. Reduce the heat and simmer until tender, approximately 15 minutes. (If you did not presoak the lentils, increase the cooking time by about 15 more minutes.)

2. While the lentils are cooking, sauté the carrot, celery, and onion in oil for 8 minutes, or until the onion is golden brown. Remove from heat and set aside.

3. When the lentils are tender, add the vegetables, herbs, and salt and pepper, if using; cook for 2 minutes. Stir in the lemon juice and ladle into 4 serving bowls; garnish with lemon slices.

Believe It or Not!

Put a fork at the bottom of the pan when you cook a pot of beans. The beans will cook in half the time.

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