Real African Dishes: [MC-AllEthnic-Recipes] Tuscan Lentil Soup - Zuppa di Lenticche ; 36g Carbohydrate; 17g Dietary Fiber

Sunday, May 30, 2010

[MC-AllEthnic-Recipes] Tuscan Lentil Soup - Zuppa di Lenticche ; 36g Carbohydrate; 17g Dietary Fiber

* Exported from MasterCook *

Tuscan Lentil Soup - Zuppa di Lenticche

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 10%) Vegan

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 teaspoon olive oil
2 carrots -- diced
1 onion -- diced
2 celery stalks -- diagonally sliced
1 cup brown lentils -- rinsed
salt -- optional
freshly ground black pepper
4 cups low-sodium vegetable stock
1/4 cup freshly chopped Italian parsley
1/4 cup fresh basil -- finely chopped

Heat olive oil in a large saucepan over medium heat. Add carrots, onion,
and celery. Saute until translucent (3-5 minutes), stir, and add lentils.
Cook for 1 minutes. Season with salt, if desired, and freshly ground
pepper to taste. Add stock and parsley, stir, and increase heat to high.
When the stock begins to boil, reduce heat to medium low. Stir and cover.
Simmer 45 minutes to 1 hour or until lentils are tender. Taste and adjust
salt and pepper, if necessary. Garnish with basil. Serve warm.

Serves 4 (1 cup servings).

AuthorNote: During ancient times, Egyptians were the chief exporters of
lentils in the world. Because lentils were traded for currency and their
shape is reminiscent of small coins, they are often associated wealth.
Italians like to serve lentils on New Year's to wish their guests,
themselves, a prosperous, healthy New Year.

Make large batches of this soup, and freeze it in serving sizes. You'll
have a nutritious alternative to canned soup whenever you need it.

Cuisine:
"Italian"
Source:
"The Mediterranean Diabetes Cookbook by Amy Riolo, 2010."
S(Formatted by Chupa Babi):
"May 2010"
Yield:
"4 cups"
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Per Serving (excluding unknown items): 227 Calories; 3g Fat (9.8% calories
from fat); 17g Protein; 36g Carbohydrate; 17g Dietary Fiber; 0mg
Cholesterol; 94mg Sodium. Exchanges: 2 Grain(Starch); 1 1/2 Lean Meat; 1
1/2 Vegetable; 0 Fat.

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