University of Illinois Extension

Recipes for Diabetes - University of Illinois Extension

http://urbanext.illinois.edu/diabetesrecipes
LENTIL SOUP

Ingredients

  • 1 tablespoon olive oil
  • 1 medium yellow onion, chopped
  • 1 cup dried green lentils, rinsed
  • ½ pound fresh mushrooms, sliced
  • 3 celery stalks, chopped
  • 2 cups sliced carrots
  • 1 – 14 ounce can reduced sodium tomatoes with basil, garlic and oregano
  • 2 cups fresh spinach leaves
  • 9 cups reduced sodium vegetable or chicken broth
  • ½ teaspoon black pepper
  • ½ teaspoon salt
  • 1 teaspoon dried oregano leaves
  • 1 bay leaf

Directions

  1. Heat oil in a large Dutch oven over medium heat. Add onion and garlic sautéing about 5 minutes until onions are tender. Add lentils and stir for 1-2 minutes.
  2. Add broth, celery, mushrooms, carrots, salt, pepper, bay leaf, oregano, and tomatoes. Bring to a boil. Reduce heat, cover and simmer about 30 minutes or until lentil are tender.
  3. Add spinach and simmer another 10 minutes until spinach is wilted.
Total time: 1 hour 20 minutes
Preparation time: 30 minutes
Nutrition Facts
Servings per Recipe: 13 – 1 cup servings
Amount Per Serving
Calories 88 Calories from Fat 12
Total Fat 1.5 g
Cholesterol 0 mg
Sodium 212 mg
Carbohydrate 15 g
Dietary Fiber 3.5 g
Protein 4 g
Exchange 1 starch, 1 vegetable
Carbohydrate Units 1

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