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Non-Fat Middle Eastern Greens and Lentil Soup Recipe

Non-Fat Middle Eastern Greens and Lentil Soup Recipe

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Non-Fat Middle Eastern Greens and Lentil Soup

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Ingredients:

Serving

1 lb of dark lentils
1 tsp salt
2 quarts water or 2 quarts vegetable stock
1 medium russet potato, sliced paper thin
1 large chopped onion
1 1/2 lbs swiss chard or 1 1/2 lbs kale or 1 1/2 lbs spinach or 1 1/2 lbs beet leaves
1/4 cup fresh cilantro, chopped
2 large garlic cloves, minced
1/3 cup lemon juice

Directions:

Wash the lentils and drain them in a colander. Put them into a soup pot with the chopped onion, garlic and salt and two quarts of water or broth, bring to a boil, skim any foam off, and cook for fifteen or twenty minutes.
While the lentils are cooking, wash the greens and remove the stems from the chard or kale if you are using them. Slice the greens in narrow shreds. You should have about four cups.
Spray a non-stick frying pan or seasoned cast iron skillet with canola spray, place it on the burner and add 1/4 cup broth from the cooking lentils to the pan. Add the cilantro and the greens, cover the pan and allow them to wilt for about five minutes. Scrape the contents of the skillet into the pan with the cooking lentils. Cook another twenty minutes or so, until the soup is thick.
Stir the lemon juice into the soup and serve.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	496.37 Kcal (2078 kJ)
Calories from fat	10.43 Kcal
		% Daily Value*
Total Fat	1.16g	2%
Sodium	968.34mg	40%
Potassium	2051.97mg	44%
Total Carbs	89.23g	30%
Sugars	6.53g	26%
Dietary Fiber	40.22g	161%
Protein	34.66g	69%
Vitamin C	70.2mg	117%
Iron	13mg	72%
Calcium	218.9mg	22%

Amount Per 100 g
Calories	57.62 Kcal (241 kJ)
Calories from fat	1.21 Kcal
		% Daily Value*
Total Fat	0.13g	2%
Sodium	112.4mg	40%
Potassium	238.19mg	44%
Total Carbs	10.36g	30%
Sugars	0.76g	26%
Dietary Fiber	4.67g	161%
Protein	4.02g	69%
Vitamin C	8.2mg	117%
Iron	1.5mg	72%
Calcium	25.4mg	22%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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