Curried Lentil-Spinach Soup

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* Exported from MasterCook *

 

Curried Lentil-Spinach Soup

 

Recipe By :

Serving Size : 6 Preparation Time :0:00

Categories :

 

Amount Measure Ingredient -- Preparation Method

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2 teaspoons olive oil

2 cups chopped onion

2 large garlic cloves -- minced

5 cups vegetable bouillon -- divided

2 cups water

1 celery stalk -- thinly sliced

1 large carrot -- peeled and thinly sliced

1 cup brown lentils -- rinsed and drained

2 teaspoons mild curry powder -- (2 to 2 1/2) or to taste

1/2 teaspoon chili powder

1/4 teaspoon black pepper

1 package frozen chopped spinach -- (10-oz.) thawed and well

drained

1 can reduced-sodium tomatoes or regular

tomatoes -- (16-oz.) including juice, chopped

salt to taste -- (optional)

 

Serves 6 to 7

Lentils and spinach blend nicety to lend flavor and texture to this

vegetarian soup, which is very low in fat. It you like, substitute chicken

broth for the vegetable bouillon.

 

In large pot, combine olive oil, onion, garlic, and 3 tablespoons bouillon.

Cook over medium heat, stirring frequently, until onion is tender, about 5

or 6 minutes. Add remaining bouillon, along with water, celery, carrot,

lentils, curry powder, chili powder, and pepper. Bring to a boil. Lower heat

and simmer, covered, about 45 minutes.

 

Add spinach, tomatoes, and salt, if desired. Simmer an additional 10 minutes

until flavors are well blended.

 

Nutritional Data (based on 7 servings)

 

PER SERVING EXCHANGES

Calories: 134 Milk: 0.0

Fat (gm): 2.1 Veg.: 1.5

Sat. fat (gm): 0.3 Fruit: 0.0

Cholesterol (mg): 0 Bread: 1.0

Sodium (mg): 699 Meat: 0.0

Protein (gm): 8 Fat: 0.5

 

Carbohydrate (gm): 23

% Calories from fat: 13

 

Source:

" Skinny One-Pot Meals by Ruth Glick [iSBN 0-940625-75-X] "

 

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Per Serving (excluding unknown items): 60 Calories; 2g Fat (25.1% calories

from fat); 3g Protein; 10g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol;

72mg Sodium. Exchanges: 0 Grain(Starch); 1 1/2 Vegetable; 1/2 Fat.

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0