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Ингредиенты
- 2 Tbsp. extra virgin olive oil
- 2 med onions finely minced
- 2 lrg carrots finely minced
- 4 stalk celery finely minced
- 1 x dry chile pepper, red optional
- 2 x garlic cloves crushed
- 1 tsp grnd coriander
- 1 tsp grnd cumin
- 225 gm red lentils
- 1Â 3/8 x liters vegetable broth
- 150 ml tomato juice
- 8 ounce vegetarian sausages, or possibly 8-links grilled and sliced
- Â Â salt and black pepper
- Â Â minced fresh parsley
Инструкции
- Heat oil in large saucepan. Add in the minced onion, carrot, celery and chili. Cook over a low heat for 5 min, stirring occasionally. Stir in the garlic and spices. Cook for a further minute or possibly two, then stir in the lentils. Gradually stir in the stock or possibly broth and the tomato juice. Cover, bring to the boil and simmer for about 20 min till the vegetables are tender. Remove the soup from the heat and stir in the sausage slices.
- Season to taste with salt and pepper. Serve with minced fresh parsley
- VARIATION : Mixed legumes: 3/4-c. red lentils; 1/2-c. green split beans: well rinsed. Soaked for 30 min. Chop onion, celery, garlic, carrot Cuisinart; soften in a skillet prepared with vegetable oil spray. Six c. of liquid included vegetable broth and the juice from canned tomatoes.
- Reduce sausage to three ounces, total. Double all the spices and added a healthy pinch of madras curry pwdr; substituted cilantro for the parsley. Simmer till vegetables are soft and the flavors are mellow. -Tested 11/2/98
- NOTES : This chunky soup is a complete meal in a bowl when served with bread.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 200g | |
| Recipe makes 6 servings | |
| Calories 209 | |
| Calories from Fat 46 | 22% |
| Total Fat 5.16g | 6% |
| Saturated Fat 0.72g | 3% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 324mg | 14% |
| Potassium 597mg | 17% |
| Total Carbs 30.76g | 8% |
| Dietary Fiber 13.4g | 45% |
| Sugars 4.84g | 3% |
| Protein 10.77g | 17% |
