Double Lentil Soup

Makes about 8 cups.

Points: 2

Oh, you lucky lentil lovers! This soup has lots of invaluable nutri­ents and fiber. You can add 1/2 ounce crumbled regular feta cheese (or 1 ounce low-fat feta) per serving and still come in under 1 gram of fat. Or try 1/4 cup diced tomatoes mixed with 1 tablespoon sliced scallions as a fresh topper.

 

2

tablespoons water

 

cups diced or shredded carrots

 

1

cup diced celery stalks with leafy tops

 

1

large yellow onion, chopped

 

3

cloves garlic, minced

 

5

Cups vegetable stock or defatted chicken stock

1

cup brown or green lentils

˝

Cup red lentils, rinsed

2

teaspoons Worcestershire sauce

˝

teaspoon dried thyme

1/8 

teaspoon ground allspice

1

bay leaf

 

Ground black pepper

 

Salt (optional

 

 

1.

Coat a large no-stick pot with no-stick spray. Add the water. Warm over medium high heat. Add the carrots, celery, onions, and garlic. Cook, stirring frequently, for 6 minutes, or until the car­rots are tender. If necessary, add 1 or 2 teaspoons more water to prevent sticking.

 

2.

Add the stock, brown or green lentils, red lentils, Worcestershire sauce, thyme, allspice, and bay leaf. Bring to a boil. Reduce the heat and simmer for 35 to 40 minutes, or until the red lentils disintegrate.

 

3.

Remove and discard the bay leaf. Season to taste with the pepper and salt (if using).

 

 

Lynn’s Kitchen Tip:

Lentils keep for months stored in a cool, dry spot.  There are a great many varieties,      which are used in soups, salads, stews, and especially in the spicy Indian dish          called dal.  Red lentils break down quickly in cooking, making them a nutritious thickener for soups and stews. Unlike beans, lentils don't

have to be soaked.   They cook in just 20 to 35 minutes, depending upon the variety.

 

nutrition at a glance per 1 cup

152

Clories

0.5 g

Total fat

0.1 g

saturated fat

11 g

Protein

27.4 g

Carbohydrates

6.3 g

Dietary Fiber