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Name: Lentil and Corn Soup
Prep time: 30 min
Cook time: 30 min
Total time: 30 min
Yield: 1
Cuisine: American
Ingredients: 7 c Water; 4 ts Tamari or soy sauce; 2 tb Chopped fresh parsley (I; Double this amount); Sauteing; 1 c Fresh or frozen corn; 2 tb Water, stock, or sherry for; 1 c Cooked brown rice; 1 md Onion chopped; 2 md Carrots, sliced; 3/4 c Dried Lentils; 2 md Tomatoes; 1 sm Sweet potato, diced

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INGREDIENTS

7 c Water
4 ts Tamari or soy sauce
2 tb Chopped fresh parsley (I
Double this amount)
Sauteing
1 c Fresh or frozen corn
2 tb Water, stock, or sherry for
1 c Cooked brown rice
1 md Onion ; chopped
2 md Carrots, sliced
3/4 c Dried Lentils
2 md Tomatoes
1 sm Sweet potato, diced

Servings

INSTRUCTIONS

Corn and sweet potatoes give this soup a nice sweetness. Its adapted from Mark Bricklins _Lose Weight Naturally Cookbook_ (Rodale), which uses too much meat and dairy for our purposes; this one, however, adapts well by substituting for the oil in the saute. It also freezes and microwaves well for brown-bag lunches. Saute the onion and carrots in a large saucepan over low heat, stirring occasionally, until the onions are translucent. Add water, lentils, tomatoes, corn, and sweet potato. Bring to a boil, reduce heat, cover and simmer for 25 min. Add the tamari, rice and parsley, and heat through before serving. From: judith@utig.ig.utexas.edu (Judith Haller). Fatfree Digest [Volume 10 Issue 32], Sept. 12, 1994. Formatted by Sue Smith, S.Smith34, TXFT40A@Prodigy.com using MMCONV

NOTES

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Lentil and Corn Soup

7 c Water
4 ts Tamari or soy sauce
2 tb Chopped fresh parsley (I
 Double this amount)
 Sauteing
1 c Fresh or frozen corn
2 tb Water, stock, or sherry for
1 c Cooked brown rice
1 md Onion chopped
2 md Carrots, sliced
3/4 c Dried Lentils
2 md Tomatoes
1 sm Sweet potato, diced

Corn and sweet potatoes give this soup a nice sweetness. Its adapted from  Mark Bricklins _Lose Weight Naturally Cookbook_ (Rodale), which uses too  much meat and dairy for our purposes; this one, however, adapts well by  substituting for the oil in the saute. It also freezes and microwaves well  for brown-bag lunches.    Saute the onion and carrots in a large saucepan over low heat, stirring  occasionally, until the onions are translucent.    Add water, lentils, tomatoes, corn, and sweet potato. Bring to a boil,  reduce heat, cover and simmer for 25 min. Add the tamari, rice and parsley,  and heat through before serving.    From: judith@utig.ig.utexas.edu (Judith Haller). Fatfree Digest [Volume 10  Issue 32], Sept. 12, 1994. Formatted by Sue Smith, S.Smith34,  TXFT40A@Prodigy.com using MMCONV

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Nutrition

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Serving Size: 1 Serving (1645g)
Recipe Makes: 1 Servings

Calories: 1119
Calories from Fat: 89 (8%)

Amt Per Serving		% DV

	Total Fat 9.9g	13 %
	Saturated Fat 1.5g	8 %
	Monounsaturated Fat 2.7g
	Polyunsanturated Fat 4.3g
Cholesterol 0mg		0 %
Sodium 1437.8mg		50 %
Potassium 2069.2mg		54 %
Total Carbohydrate 221.1g		65 %
	Dietary Fiber 41.2g	165 %
	Sugars, other 179.9g
Protein 42.9g		61 %
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.

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Calories per serving: 1119

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