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Colorado Lentil Soup
Colorado Lentil Soup
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From: Diabetic Living Magazine
Lentils and potatoes make this herby tomato-based soup a filling main dish.
- By: Diabetic Living Magazine
Ingredients 6 servings
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Original recipe yields 6 servings
Nutrition per serving may change if servings are adjusted.
- 1 tablespoon olive oil
- 1 large onion, chopped
- 6 cloves garlic, minced
- 1 tablespoon fajita seasoning
- 6 cups water
- 1¼ cups dry brown lentils (8 ounces)
- 1½ teaspoons dried dill
- ¼ teaspoon salt
- 6 ounces round red potatoes, scrubbed and cut into ¾-inch pieces
- 1 (14.5 ounce) can no-salt-added diced tomatoes, undrained
- 1 (14.5 ounce) can no-salt-added tomato paste
- 2 tablespoons canned diced green chiles
- 1 tablespoon snipped fresh parsley
- Fresh dill sprigs (optional)
Preparation
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Prep
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Ready In
- In a 4-quart Dutch oven, heat oil over medium heat. Add onion and garlic; cook about 4 minutes or until tender. Stir in fajita seasoning.
- Add the water, dry lentils, dried dill and salt to the onion mixture. Bring to boiling; reduce heat. Cover and simmer for 15 minutes. Stir in potatoes. Cook, covered, for 10 to 15 minutes more or until potatoes and lentils are tender.
- Add undrained tomatoes, tomato paste and undrained chiles. Return to boiling; reduce heat. Simmer, uncovered, for 10 minutes. Stir in parsley. If desired, garnish individual servings with fresh dill.
- Tip: To make ahead, prepare as directed; let cool slightly. Transfer soup to freezer containers. Seal, label and freeze for up to 3 months. To serve, thaw overnight in the refrigerator. Place in a saucepan and heat through before serving.
- Serving size: 1½ cups
- Per serving: 242 calories; 3 g fat(0 g sat); 16 g fiber; 41 g carbohydrates; 13 g protein; 199 mcg folate; 0 mg cholesterol; 8 g sugars; 617 IU vitamin A; 19 mg vitamin C; 67 mg calcium; 4 mg iron; 259 mg sodium; 586 mg potassium
- Nutrition Bonus: Folate (50% daily value), Vitamin C (32% dv), Iron (22% dv)
- Carbohydrate Servings: 2½
- Exchanges: 2½ starch, 1 vegetable, ½ fat
