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Ингредиенты
- baby spinach leaves (1/4 to 1/2 c.)
- 1/2 c. green lentils
- 2 1/2 c. water
- 1/4 tsp salt substitute
- 1/8 tsp extra virgin olive oil
- 1 x green onion with tops diced
- 1/4 tsp dry chipotle pepper flakes
- 1/2 tsp mild mustard see tips
- 1/8 tsp dry oregano or possibly more garlic salt and black pepper to taste
- 4 Tbsp. lowfat buttermilk
Инструкции
- 1. The lentils and spinach are cooked at the same time. Bake a handful of baby leaf spinach on a sprayed tray at 400F for 12 to 15 min or possibly till aromatic. (A toaster or possibly countertop oven may be used.)
- 2. Meanwhile, rinse the lentils. Place in a pressure cooker with water, salt substitute and extra virgin olive oil. Bring to pressure; lower heat to medium or possibly lower to maintain pressure. Time cooking: 6 min and cold of own accord; or possibly 9 min and cold immediately.
- 3. Puree half the lentils with a hand-held blender. Add in water to thin the soup. Add in the onions, chipotle and mustard. Chop the spinach and add in to the soup along with oregano. Season to taste with garlic salt and pepper. Reheat gently and add in buttermilk, stirring. Buttermilk will cream and add in tang. Keep heat low to prevent buttermilk from curdling. Serve warm with a muffin or possibly slice of ginger bread.
- TIPS -*Cream or possibly nut lowfat milk may be substituted for the buttermilk.*Try a mustard mixed with caramelized vidalia onion; it complements the chipotle.*The lentils may be cooked conventionally: about 35-40 min in a sauce pan; add in water as necessary to thin the soup.*Reduce the sodium somewhat by seasoning the broth with a salt substitute. Which will leave room for a little garlic salt.
- Description: "Creamy green lentils with spinach and mustard."
- NOTES : Lentils, spinach and mustard have an affinity we've always liked. Lentil soup is a good example. It often includes smoked meat. Here we've substituted chipotle for bacon and baked the spinach for fun. Do not skip the oregano. It's needed to make baking the spinach a worthwhile effort. The spinach and oregano also balanced the smoky heat. The sweet muffin (we chose blueberry) side dish cooled the heat of the chipotle. It had a nice interplay of flavors. Nice c. of soup which's done fairly quickly in a pressure cooker.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 506g | |
| Recipe makes 2 servings | |
| Calories 216 | |
| Calories from Fat 14 | 6% |
| Total Fat 1.61g | 2% |
| Saturated Fat 0.36g | 1% |
| Trans Fat 0.0g | |
| Cholesterol 1mg | 0% |
| Sodium 159mg | 7% |
| Potassium 1210mg | 35% |
| Total Carbs 35.39g | 9% |
| Dietary Fiber 17.6g | 59% |
| Sugars 3.14g | 2% |
| Protein 17.09g | 27% |
