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Рецепт Green-Lentil Soup

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Green-Lentil Soup-is a delicious Italian-style vegetable soup recipe. key ingredients include: Dried lentils, Chard, spinach, onion, broccoli, scallions, potatoes, jalapeno peppers and Feta cheese. It is seasoned well and simmered on the stove. This could be a great option for Saint Patrick's Day celebrations and/or your Lenten meal rotation. It is also a low calories, low fat, low cholesterol, low sugars, low carbohydrates, diabetic-friendly, vegetarian and Weight Watchers (7 PointsPlus) recipe.

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Порций: 8
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Ингредиенты

Cost per serving $1.72 view details
  • 2 tbsp extra-virgin olive oil (+ more for garnish)
  • 2 large yellow onions, chopped
  • 1-1/4 tsp salt, divided
  • 2 tbsp + 4 cups water, divided
  • 1 cup dried green lentils
  • 8 large green chard leaves
  • 1 medium-size Yukon Gold potato, scrubbed
  • 12 cups gently packed spinach (about 10 oz), tough stems trimmed and discarded
  • 4 scallions, cut into 1" pieces
  • 5 cups vegetable broth, store-bought or homemade
  • 2 cups chopped fresh broccoli
  • 1 tbsp cumin seed, lightly toasted and ground
  • 1/2 tsp ground coriander
  • 1 cup chopped fresh cilantro
  • 2 tbsp chopped fresh mint
  • 1/2 jalapeño pepper, minced
  • Freshly ground black pepper to taste
  • 1 tbsp, (freshly squeezed), lemon juice, or more to taste
  • Crumbled Feta cheese for garnish

Инструкции

  1. Heat 2 tablespoons of the olive oil in a large skillet over high heat. Add in onions and 1/4 teaspoon of the salt; cook, stirring frequently, until onions begin to brown, about 5 minutes. Reduce heat to low, add the 2 tablespoons water and cover. Cook, stirring frequently until pan cools down, then occasionally. (Always covering the pan again), until the onions are greatly reduced and have a deep caramel color, 25 to 35 minutes.
  2. Meanwhile, rinse lentils and pick out any small stones; combine the lentils with the remaining 4 cups water in a soup kettle or Dutch oven. Bring to a boil. Reduce heat to a simmer, cover and cook 20 minutes. Trim white ribs out of the chard; chop the chard greens and slice ribs (keep in separate piles). Cut and dice potato into 1/2" pieces. Chop spinach and set aside.
  3. When the lentils have cooked for 20 minutes, stir in the chard ribs, potato, scallions, broth and the remaining 1 teaspoon salt; return to a gentle simmer. Cover and cook for 15 minutes.
  4. Stir in the chard leaves, broccoli, cumin and coriander. When the onions are caramelized, stir a little of the simmering liquid into them; add them to the soup. Return to a simmer, cover and cook 5 minutes more. Stir in the reserved spinach, cilantro, mint, jalapeño and pepper; return to a simmer, cover and cook until the spinach is tender but still bright green, about 5 minutes more. Stir in 1 tablespoon lemon juice. Taste and add more lemon juice and adjust seasonings to taste, if desired. Garnish each bowl of soup with a drizzle of olive oil and crumbled feta cheese.

Nutrition Facts

Amount Per Serving %DV
Serving Size 344g
Recipe makes 8 servings
Calories 167  
Calories from Fat 44 26%
Total Fat 5.03g 6%
Saturated Fat 1.26g 5%
Trans Fat 0.0g  
Cholesterol 4mg 1%
Sodium 1111mg 46%
Potassium 539mg 15%
Total Carbs 23.25g 6%
Dietary Fiber 9.4g 31%
Sugars 4.28g 3%
Protein 8.76g 14%
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