low carb lentil cauliflower soup

[Guest guest]

this might be a confusing way to present this recipe. we tried it last year with

squash and pasta and it was good. reheated well too. we tried it again. low

carb! without squash or croutons or pasta... so maybe that's really a new soup

that deserves a separate recipe. anyway -- see the 2003 variation notes

 

pat

 

 

* Exported from MasterCook *

 

Lentil Soup with Squash, Cabbage and Cauliflower with Variation

 

Recipe By :KP2002 Slimmer Meals; KP2003 Healthy Flavors

Serving Size : 4 Preparation Time :0:00

Categories : KPSlim1 New Import

Soups Vegetarian

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1/2 cup green lentils -- picked over

2 cups thinly sliced savoy cabbage

1 cup sliced cauliflower florets

1 cup butternut squash cubes -- 1/2-inch dice

1 large onion -- 1/2-inch dice

1 medium carrot -- thinly sliced

2 medium celery rib -- thinly sliced

1/4 cup freshly grated parmesan cheese -- optional, see review

8 cups water -- with bouillon

fresh herbs (optional)

salt and black pepper -- freshly ground

1/4 cup small or tiny pasta

1 Tablespoon extra virgin olive oil -- up to 4-tbs

ACCOMPANIMENT:

8 Tablespoons freshly grated Parmesan cheese

garlic crostini or croutons

 

1. Place the lentils in a medium-size saucepan with water to cover by two

inches. Bring to a boil over medium high heat, then reduce the heat to a very

slow but steady simmer. Cook, covered, until the lentils are tender, 30 to 40

minutes. Drain and set aside.

 

2. Place the cabbage, cauliflower, butternut squash, onion, carrot, celery,

cheese and the water in a large soup pot. Add the lentils and bring to a boil.

Reduce the heat to a very slow but steady simmer and cook, covered, until all

the vegetables and the lentils are about 10 minutes shy of very soft (about 50

minutes).

 

3. About 10 minutes before the vegetables are very soft, add the pasta and cook

until al dente. Stir in the olive oil and season with salt and pepper. Serve hot

and pass freshly grated Parmesan cheese. Offer garlic croutons.

 

EACH SERVING - 248 Calories; 8g Fat (29.9% calories from fat); 16g Protein; 29g

Carbohydrate; 10g Dietary Fiber; 5 ww points.

 

VARIATION: * Replace lentils with other beans: chickpeas, cannellini or red

kidney beans. * Small pasta such as ditalini, elbows, shells or tubetti. (See

review.)

 

REVIEW - Made about 10 cups. You might expect a hearty soup from such a mix of

vegetables and pasta. That's not the case. This soup has a clear broth flavored

first by the kale cousins, cabbage and cauliflower. Soup is not clouded by

starches: in fact it's very low carb. No grit! There's a pleasant balance

between the 3 cups of cabbage and cauliflower and 3 cups of other veggies. The

creamy lentils and tiny pasta offer depth. Good low cal, low carb, room for

bread, cabbage and vegetable soup!

 

TIPS - Hanneman 2001-12

CHEESE - The freshly grated parmesan coalesced into little dumplings. If you

want the cheese to flavor the soup but not clump, try dried parmesan or a cheese

rind. We thought it could be omitted; used only as garnish.

SEASONING - We added fresh oregano, 2 bay leaves and salt and pepper. The broth

needed the enhancement. We also added garlic croutons: A must! They fill in a

missing flavor.

PASTA - Suggest using soup pasta: like acini di pepe or stellini. Do not use

stock or broth. Use water. Let the veggie reign.

 

REVIEW ** 2003-Feb: REDUCED CARB VARIATION: Halved the recipe. Omitted squash

and pasta. Replaced cabbage with Cut 'n Clean European Blend of greens

(Swiss chard, mustard, turnip and kale). Doubled the cauliflower and celery.

Flavored broth with 1 tbs sun dried tomato pesto (Trader Joe's). Herbs included:

marjoram, oregano and sage. Added garlic (raw and roasted); salt and pepper as

needed. Served with cheese, omitted croutons.

222 Calories; 8g Fat (32.8% calories from fat); 15g Protein; 24g Carbohydrate;

11g Dietary Fiber.

 

Description:

" Butternut squash adds a hint of sweetness and a touch of color. "

Source:

" Good & Garlicky Thick & Hearty Soul-Satisfying More-Than-Minestrone Italian

Soup Cookbook "

S(Contact):

" http://home.earthlink.net/~kitpath/ "

Yield:

" 10 cups "

 

- - - - - - - - - - - - - - - - - - -

 

Per Serving (excluding unknown items): 249 Calories; 8g Fat (29.7% calories from

fat); 16g Protein; 29g Carbohydrate; 11g Dietary Fiber; 12mg Cholesterol; 334mg

Sodium. Exchanges: 1 1/2 Grain(Starch); 1 1/2 Lean Meat; 1 1/2 Vegetable; 1

Fat.

 

Serving Ideas : Starter or side dish

 

NOTES : Minestra di lenticchie, zucca, verze, e cavolfiore ~ From Joe Famular:

" This thick and nutritious soup is truly a whole meal by itself. Although I am

unable to link it to a specific region of Italy, it is a soup I enjoyed

throughout my childhood. My grandmother, a good cook, made it often. " Reheats

well. Refrigerate up to 1 week.

 

2003 - We prefer to try new dishes rather than repeat old ones but this lentil

and cauliflower soup is an exception. It delivers fresh flavors in a clear

attractive broth in 30 minutes. It's easy to vary. See the reduced carb

variation in the directions.

 

Nutr. Assoc. : 903920 4920 902512 4644 0 0 0 0 0 0 0 5856 0 0 0 0