This tasty soup is loaded with flavor and nutrition. It's diabetic-friendly as well.
Heat oil in a large, heavy pot over low heat. Add the chopped onion and celery. coo, stirring often, until vegetables are wilted (about 10 minutes).
Crush the tomatoes by hand (or in a blender) and add to the pot. Follow that with the broth and lentils. Bring to a boil, reduce the heat and simmer, incovered for about 20 minutes. Stir occasionally.
Stir in 1/2 of the parsley, the wine, and garlic. Season to taste with salt, red & black pepper, and cloves. Simmer for another 25 minutes or so then add the cilantro and smoked pork. Simmer an additional 5 minutes and serve.
Garnish with a sprig of cilantro if desired
Each (app 1 cup) serving contains an estimated:
Cals: 212, FatCals: 65, TotFat: 7g
SatFat: 2g, PolyFat: 0g, MonoFat: 4g
Chol: 29mg, Na: 443mg, K: 977mg
TotCarbs: 20g, Fiber: 6g, Sugars: 3g
NetCarbs: 14g, Protein: 17g
We served this with crisp, multigrain crackers.
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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Serving Size: 1 Serving (463g) | ||
Recipe Makes: 6 | ||
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Calories: 263 | ||
Calories from Fat: 92 (35%) | ||
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Amt Per Serving | % DV | |
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Total Fat 10.2g | 14 % | |
Saturated Fat 3g | 15 % | |
Monounsaturated Fat 4.8g | ||
Polyunsanturated Fat 1.4g | ||
Cholesterol 32.5mg | 10 % | |
Sodium 379.1mg | 13 % | |
Potassium 878.2mg | 23 % | |
Total Carbohydrate 22.2g | 7 % | |
Dietary Fiber 5.1g | 20 % | |
Sugars, other 17.1g | ||
Protein 17.3g | 25 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 263
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