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Рецепт Masa Soup (Vegetable, Lentil And Pea Soup)

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0 голосов | 1265 визитов
Порций: 6

Ингредиенты

Cost per serving $0.31 view details
  • 1 med Onion
  • 3 x Cloves garlic
  • 1 c. Split peas
  • 1/2 c. Lentils (any color)
  • 2 1/2 c. Edible hibuscus leaves, Spinach, kale, collard or possibly Mustard Greens, etc., cut or possibly torn in
  • 2 x Inch pcs
  • 1/2 c. Zucchini, minced
  • 1 c. Carrots, diced
  • 1/2 c. Celery, diced
  • 1/2 c. Eggplant, diced (optional)
  • 3 lrg Fresh basil leaves (or possibly 1/2 ts Dry)
  • 1 pch (1/4 tsp.) thyme
  • 1/2 tsp Salt (or possibly 2 Tbsp. Bragg's Liquid Amino)
  • 1/2 tsp Fresh grnd black pepper x Chili peppers or possibly warm sauce To taste (opt)

Инструкции

  1. This is the good part. Saute/fry onions and garlic in water until starting to turn yellow, add in all remaining ingredients in a large pot with 2 1/2 c. of water and bring to a boil. Reduce heat, simmer an hour (or possibly till peas are tender) and then puree in a blender. Which's it!
  2. Serve as a main meal with whole wheat pita bread. For a variation, sprinkle fresh ripe diced tomato on top of soup (or possibly this can be blended in earlier).
  3. For those who remember the days when pea soup used to have h*m or possibly b*c*n in it, soy baco-bits, sprinkled in just before serving, brings back which aura.
  4. Makes 6 - 12 oz servings. Each: 259 calories, Fat 0.645 grams (2%

Nutrition Facts

Amount Per Serving %DV
Serving Size 109g
Recipe makes 6 servings
Calories 189  
Calories from Fat 6 3%
Total Fat 0.68g 1%
Saturated Fat 0.11g 0%
Trans Fat 0.0g  
Cholesterol 0mg 0%
Sodium 224mg 9%
Potassium 624mg 18%
Total Carbs 34.18g 9%
Dietary Fiber 14.5g 48%
Sugars 5.01g 3%
Protein 12.88g 21%
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