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Add a photoGreen-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.
Ингредиенты
- 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
- 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.
- 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.
- 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.
- 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.
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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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