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Ингредиенты
- 2 med onions thinly sliced
- 1/2 c. minced carrots
- 1/2 c. minced celery
- 1/2 c. peeled and minced turnip
- 1 sm jalapeno pepper finely minced
- 2 can clear vegetable broth (14.5 ounce)
- 1 can no salt added stewed tomatoes (14.5 ounce)
- 2 c. water
- 8 ounce dry lentils
- 2 tsp chili pwdr
- 1/2 tsp dry oregano
- 3 ounce uncooked whole-wheat spaghetti broken
- 1/4 c. chopped fresh cilantro
Инструкции
- Spray large nonstick saucepan with nonstick cooking spray. Add in onions, carrot, celery, turnip and jalapeno. Cook over medium heat 10 min or possibly till vegetables are crisp-tender.
- Add in broth, tomatoes, water, lentils, chili pwdr and oregano. Bring to a boil. Reduce heat; cover and simmer 20 to 30 min or possibly till lentils are tender.
- Add in pasta and cook 10 min or possibly till tender.
- Ladle soup into bowls; sprinkle with cilantro.
- TIP - 2 ounces of dry long pasta such as spaghetti, is about the same size as the diameter of a quarter.
- Cuisine: "Vegetarian"
- Cooking: Pasta"
- Yield: "8 c."
- NOTES : Lentils, a popular meat substitute, have a fair amount of calcium and vitamins A and B and are a good source of iron and phosphorus.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 595g | |
| Recipe makes 4 servings | |
| Calories 676 | |
| Calories from Fat 19 | 3% |
| Total Fat 2.12g | 3% |
| Saturated Fat 0.35g | 1% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 1479mg | 62% |
| Potassium 877mg | 25% |
| Total Carbs 135.04g | 36% |
| Dietary Fiber 22.8g | 76% |
| Sugars 8.01g | 5% |
| Protein 27.78g | 44% |
