Lentil Chili Soup
This chili-style soup, made with carrots and lentils in a tomato
broth, is delicious and nutritious. Eat it for dinner then take
the leftovers for lunch the next day.
1-1/2 tsp vegetable oil
1 Tbsp chopped garlic
2 cups chopped onion
1 lb frozen crinkle cut carrots
12 oz dry lentils (1-1/2 cups)
4 cups low-sodium V8
5 cups water
1/2 tsp chili powder
1/2 tsp cumin
1 tsp dried oregano
Place the vegetable oil in a large soup pot or Dutch-oven style
pan. Heat over medium-high. Add the garlic and onion and saute
until golden, about 2-3 minutes. Add the rest of the ingredients
and mix well. Bring to a boil then lower heat to simmer. Cook
uncovered until the lentils are tender, about 35-45 minutes. Serve
hot. You can add more or less chili powder to suit your personal
taste preference. Optional serving suggestion: This soup goes well
with a tossed green salad and toasted whole grain bread. Speed tip:
Buy garlic already minced. You can find this product in the produce
or spice sections of your grocery store.
Serves 8. Each 1 cup serving: 229 calories, 1.5 g fat, 0 g saturated
fat, 0 mg cholesterol, 116 mg sodium, 40 g carbohydrate, 16 g fiber,
12 g sugars, 14 g protein.
Diabetic exchange: 3 bread, 1 vegetable.