Cooking Index - Cooking Recipes & IdeasSpicy Lentil And Pasta Soup Recipe - Cooking Index

Spicy Lentil And Pasta Soup

Lentils, a popular meat substitute, have a fair amount of calcium and vitamins A and B, and are a good source of iron and phosphorus.

Courses: Soup
Serves: 6 people

Recipe Ingredients

2 cups 125g / 4.4ozOnions - thinly sliced (medium)
1/2 cup 55g / 1.9ozChopped carrot
1/2 cup 55g / 1.9ozChopped celery
1/2 cup 73g / 2.6ozChopped peeled turnip
1 cup 146g / 5.1ozJalapeño pepper - finely chopped (small)
2   Vegetable broth - (14 oz ea)
1   No-salt-added stewed tomatoes - (14.5 oz)
2 cups 474mlWater
8 oz 227gDried lentils - sorted, rinsed,
  And drained
2 teaspoons 10mlChili powder
1/2 teaspoon 2.5mlDried oregano
3 oz 85gUncooked whole-wheat spaghetti - broken
1/4 cup 4g / 0.1ozMinced fresh cilantro

Recipe Instructions

Spray large nonstick saucepan with nonstick cooking spray; heat over medium heat until hot. Add onions, carrot, celery, turnip and jalapeño; cook and stir 10 minutes or until vegetables are crisp-tender.

Add vegetable broth, tomatoes, water, lentils, chili powder and oregano; bring to a boil. Reduce heat; simmer, covered, 20 to 30 minutes or until lentils are tender.

Add pasta; cook 10 minutes or until tender.

Ladle soup into bowls; sprinkle with cilantro.

This recipe yields 6 servings.

Exchanges Per Serving: 2 1/2 Starch, 1/2 Meat, 2 Vegetable.

Nutrition Facts: Calories 261; Calories from Fat 7%; Total Fat 2g; Saturated Fat 1g; Protein 15g; Carbohydrates 49g; Cholesterol 1mg; Sodium 771mg; Dietary Fiber 5g.

Source:
Diabetic Cooking at http://www.diabeticcooking.com

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