Lentil Tomato Soup from Taste of Home |
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Prep Time: 15 Minutes Cook Time: 15 Minutes |
Ready In: 30 Minutes Servings: 6 |
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Cozy up to this immune-boosting soup to ward off the winter blues-and maybe even a cold or two. Great for cold winter nights and served with cornbread for dunking. There are plenty of options for this soup to suit your taste. Low in calories and has only trace amounts of saturated fat, yet filled with fiber and protein. Diabetic exchanges: 1 starch, 1 lean meat, 1 vegetable. Ingredients:
4 1/2 cups water |
4 medium carrots, sliced |
1 medium onion, chopped |
2/3 cup dried lentils, rinsed |
1 (6 ounce) can tomato paste |
2 tablespoons minced fresh parsley |
1 tablespoon brown sugar |
1 tablespoon white vinegar |
1 teaspoon garlic salt |
1/2 teaspoon dried thyme |
1/4 teaspoon dill weed |
1/4 teaspoon dried tarragon |
1/4 teaspoon pepper |
1/2 lb sliced cooked turkey sausage |
3 cups chopped fresh kale |
3/4 teaspoon garam masala |
Directions:
1. In a large saucepan, combine the water, carrots, onion and lentils; brng to a boil. Reduce heat; cover and simmer for 20-25 minutes or until vegetables and lentils are tender. Stir in the remaining ingredients; return to a boil. Reduce heat; simmer, uncovered, for 5 minutes to allow flavors to blend.
2. You can add one, two or all three of the options listed below:.
3. Punch up the protein. Meat-eaters won't get the health benefits of this soup unless they eat it. Add 1/2 lb. sliced cooked turkey sausage to satisfy them.
4. Adding kale, a true superfood, can keep your immune system strong. Add 3 cups of chopped fresh kale in the last 5 mintues of cooking to turn this into a super soup.
5. Go spicy. If you are felled by a cold, add a sinus-clearning kick with 3/4 teaspoons of garam masala, an Indian spice blend found at supermarkets. It' typically made from cardamom, cloves, mace, cinnamon, cumin, fennel, pepper and fenugreek. It comes with iffering heat levels, so ask for a spicy one.
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