low sodium, high fiber
low carb, low fat
Ingredients
2 Tablespoons olive oil
3 celery sticks
3 carrots
1 medium onion
1 Tablespoon Bryani Paste*
2 teaspoons dried thyme
3 small tomatoes (or one small can diced tomatoes with liquid)
1/2 teaspoon garlic powder
10 cups water
2 bay leaves
1 1/2 cup whole lentils, rinsed
1 teaspoon mild hot sauce
1/4 cup grated Parmesan cheese
Putting it all together
Wash and chop celery, carrots, onion and tomatoes. Set aside. Heat olive oil in a soup stock pot. Add chopped celery, carrots and onion; stir. Simmer the aromatics letting them cook on medium heat, stirring occasionally for at least 10 minutes. Stir in the Bryani Paste and thyme. Stir in chopped tomatoes and garlic powder. Stir in water. Add lentils and bay leaves. Cover and bring to boil. Reduce heat, cover and simmer until lentils are soft.
When the soup is finished cooking: remove the bay leaves. Stir in cheese and hot sauce. Puree some, not all, of the soup. Serve or store in quart containers - label, refrigerate or freeze.
- Serve with extra hot sauce and grated cheese (rather than salt) and a 1/2 sandwich, whole grain crackers or crusty bread
- Experiment with soup variations adding: potatoes, mustard seeds, cumin seeds, turmeric, Asofoetida, ginger, coriander or fresh garlic minced vs powder
*Bryani is a paste blend of curry, ginger and tasty spices. Ask for it at your supermarket.
Excellent Source: Dietary Fiber, Vitamin A and Folate
Good Source: Vitamin C and Thiamin
If you're counting carbohydrates: Only 9g net carbs
GardenCuizine Nutrition Data Homemade Lentil Soup: 1 cup (281g): 122 calories; total fat 4g; saturated fat 1g; trans fat 0; cholesterol 2mg (1% DV); Sodium 137mg (6% DV); total carbohydrate 16g; dietary Fiber 7g (29% DV); protein 6.5g; Vitamin A 2806 IU (~56% DV); Vitamin C 6mg (~10% DV); Thiamin 0.2mg (~13% DV); Folate 108mcg (27% DV) plus other nutrients...
Related Links
Cooking Up Legumes Guide
Recipe and photo Copyright (C)Wind. All rights reserved.
Sounds great! I've recently learned to make a lentil mulligatawny, it's nice to have an idea on how good it is for our diet.
ReplyDelete(PS-Diana, check on spring swap thru ATP)
will do Sally! thanks, hope all is well
ReplyDeleteThe first time I ever heard of mulligatawny soup was when I was asked to make it when I was interning as a chef at Tavistock Country Club. I didn't use lentils in it, but the spices were similar.