What’s more comforting than warm soup with lentils on a cold day? At CDCI, we are obsessed with soups for this season. Lentils have about 9 grams of protein per serving and averages out about $1-2 per 16 oz. bag. Cheap and cheerful! Plus, you are saving money by not including meat. Feel free to add more vegetables for an extra boost. Enjoy!
Ingredients
- 4-1/2 cups water
- 4 medium carrots, sliced
- 1 medium onion, chopped
- 2/3 cup dried brown lentils, rinsed
- 1 can (6 ounces) tomato paste
- 2 tablespoons minced fresh parsley
- 1 tablespoon brown sugar
- 1 tablespoon white vinegar
- 1 teaspoon garlic salt
- 1/2 teaspoon dried thyme
- 1/4 teaspoon dill weed
- 1/4 teaspoon dried tarragon
- 1/4 teaspoon pepper
Directions
- In a large saucepan, combine the water, carrots, onion and lentils; bring to a boil. Reduce heat; cover and simmer for 20-25 minutes or until vegetables and lentils are tender. Stir in the remaining ingredients; return to a boil. Reduce heat; simmer, uncovered, for 5 minutes to allow flavors to blend.
For Sausage Variation: Stir in 1/2 pound chopped fully cooked turkey sausage; heat through. For Kale Variation: Stir in 3 cups chopped fresh kale; cook, uncovered, until kale is tender. For Spiced Variation: Add 3/4 teaspoon garam masala when adding other seasonings.
Nutrition Facts
3/4 cup: 138 calories, 0 fat (0 saturated fat), 0 cholesterol, 351mg sodium, 27g carbohydrate (9g sugars, 9g fiber), 8g protein. Diabetic Exchanges: 1 starch, 1 lean meat, 1 vegetable.
