Silky Lentil Soup
(from Asaka’s recipe box)
Per serving: Calories, 250; Fat, 3 g; Cholesterol, 0 mg; Fiber, 7g; Sodium, 300 mg; percent calories from fat, 5%; Number of 5 A Day Servings, 1.5
Categories: 5 A Day, healthy, not tried
Ingredients
- Nonstick cooking spray
- 1 Tbsp canola oil
- 2 medium carrots, sliced
- 1 medium onion, chopped
- 1 medium green pepper, chopped
- 3 cups water
- 1 cup lentils, uncooked
- 1/3 cup brown rice, uncooked
- 1/2 tsp cumin
- 1/2 tsp black pepper
- 1 15oz cans low sodium vegetable broth
- 1 8oz can no added salt tomato sauce
- 2 cups fat free milk
Directions
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Coat a large pot with cooking spray and add oil.
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Place over medium-high heat until hot.
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Add carrots, onion, and green pepper; sauté until tender.
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Add water and all remaining ingredients except milk; stir and bring to a boil.
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Cover, reduce heat, and simmer for about 45 minutes or until lentils are tender.
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Put half of the lentil mixture in a blender or food processor; process until smooth.
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Pour puree into a bowl. Repeat pureeing with remaining mixture.
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Return all puree to pot, stir in milk.
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Cook over low heat for 10 minutes or until thoroughly heated.