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Name: Lentil Creole Soup
Prep time: 30 min
Cook time: 30 min
Total time: 30 min
Yield: 1
Cuisine: American
Ingredients: 1 c Lentils; 5 tb Tomato puree; 1 Red onion; 1 Green bell pepper; 2 tb Flour; 1 ts Salt; 2 qt Boiling water; 1 tb Basil; 1 ts Brown sugar; 1 Stalk celery; 1 Sweet red bell pepper; 1 ts Veg. broth powder; Fresh-ground black pepper

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INGREDIENTS

1 c Lentils
5 tb Tomato puree
1 Red onion
1 Green bell pepper
2 tb Flour
1 ts Salt
2 qt Boiling water
1 tb Basil
1 ts Brown sugar
1 Stalk celery
1 Sweet red bell pepper
1 ts Veg. broth powder
Fresh-ground black pepper

Servings

INSTRUCTIONS

Its cooling down here in Alberta, so a group of us organized one last kayaking trip on the Red Deer River, to be followed by a pot luck dinner. By 5PM Saturday we were back at camp, with many smiles after being Maytagged in the river and staring at the fall colours in the valley. My two-burner Coleman stove, plus a copy of "The Vegetarian Epicure" by Anna Thomas (recipes modified appropriately) yielded up the following treats: Douse the lentils with the boiling water, and let them stand, covered, for about an hour. Chop the onion and celery stalk and saute in veg. broth. Seed the peppers, cut them into fairly wide strips, and saute with the onion. Add the vegetables to the lentils, and stir in the salt, broth powder, brown sugar and basil. Cook over a low flame for about an hour and a half. Then mix the tomato puree and flour with a little of the hot soup, and return to the pot. Adjust seasoning, grind black pepper over top, and serve with hot sauce on the side. Posted to fatfree digest V96 #285 Date: Tue, 15 Oct 1996 13:46:37 -0600 From: Mike MacGregor

NOTES

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Lentil Creole Soup

1 c Lentils
5 tb Tomato puree
1 Red onion
1 Green bell pepper
2 tb Flour
1 ts Salt
2 qt Boiling water
1 tb Basil
1 ts Brown sugar
1 Stalk celery
1 Sweet red bell pepper
1 ts Veg. broth powder
 Fresh-ground black pepper

Its cooling down here in Alberta, so a group of us organized one last  kayaking trip on the Red Deer River, to be followed by a pot luck dinner.  By 5PM Saturday we were back at camp, with many smiles after being  Maytagged in the river and staring at the fall colours in the valley. My  two-burner Coleman stove, plus a copy of "The Vegetarian Epicure" by Anna  Thomas (recipes modified appropriately) yielded up the following treats:    Douse the lentils with the boiling water, and let them stand, covered, for  about an hour. Chop the onion and celery stalk and saute in veg.  broth.  Seed the peppers, cut them into fairly wide strips, and saute with the  onion. Add the vegetables to the lentils, and stir in the salt, broth  powder, brown sugar and basil. Cook over a low flame for about an hour and  a half. Then mix the tomato puree and flour with a little of the hot soup,  and return to the pot. Adjust seasoning, grind black pepper over top, and  serve with hot sauce on the side.    Posted to fatfree digest V96 #285    Date: 	Tue, 15 Oct 1996 13:46:37 -0600    From: Mike MacGregor <macg@edm.trlabs.ca>

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Nutrition

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Serving Size: 1 Serving (1673g)
Recipe Makes: 1 Servings

Calories: 520
Calories from Fat: 19 (4%)

Amt Per Serving		% DV

	Total Fat 2.1g	3 %
	Saturated Fat 0.4g	2 %
	Monounsaturated Fat 0.3g
	Polyunsanturated Fat 0.8g
Cholesterol 0mg		0 %
Sodium 105.2mg		4 %
Potassium 2015.9mg		53 %
Total Carbohydrate 103.6g		30 %
	Dietary Fiber 28.4g	113 %
	Sugars, other 75.2g
Protein 27.8g		40 %
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: 520

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