Spicy Lentil And Pasta Soup Recipe - Cooking Index
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: Soup2 cups | 125g / 4.4oz | Onions - thinly sliced (medium) |
1/2 cup | 55g / 1.9oz | Chopped carrot |
1/2 cup | 55g / 1.9oz | Chopped celery |
1/2 cup | 73g / 2.6oz | Chopped peeled turnip |
1 cup | 146g / 5.1oz | Jalapeño pepper - finely chopped (small) |
2 | Vegetable broth - (14 oz ea) | |
1 | No-salt-added stewed tomatoes - (14.5 oz) | |
2 cups | 474ml | Water |
8 oz | 227g | Dried lentils - sorted, rinsed, |
And drained | ||
2 teaspoons | 10ml | Chili powder |
1/2 teaspoon | 2.5ml | Dried oregano |
3 oz | 85g | Uncooked whole-wheat spaghetti - broken |
1/4 cup | 4g / 0.1oz | Minced fresh cilantro |
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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