Healthy Cooking Apr / May 2010

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Name: SOUP, Italian Lentil Soup
Prep time: 30 min
Cook time: 30 min
Total time: 30 min
Yield: 6
Cuisine: Italian
Ingredients: 1 sm Green pepper , finely chopped; 1 teaspoon dried oregano; 1/2 teaspoon Dried basil; 1/4 teaspoon red pepper flakes , optional; 1 14 1/2 oz. can No-salt-added diced tomatoes; 1 6 oz. can tomato paste; `tab lemon juice; 2 cups Cooked brown rice; 1 medium Onion , chopped; 2 cloves garlic , minced; 1 tablespoon olive oil; 3 1/4 cups Water; 1 14 1/2 oz. can Roth; 1 cup Dried lentils, rinsed; 1 medium Carrot , shredded

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INGREDIENTS

1 sm Green pepper ; , finely chopped
1 teaspoon dried oregano
1/2 teaspoon Dried basil
1/4 teaspoon red pepper flakes ; , optional
1 14 1/2 oz. can No-salt-added diced tomatoes
1 6 oz. can tomato paste
`tab lemon juice
2 cups Cooked brown rice
1 medium Onion ; , chopped
2 cloves garlic ; , minced
1 tablespoon olive oil
3 1/4 cups Water
1 14 1/2 oz. can Roth
1 cup Dried lentils, ; rinsed
1 medium Carrot ; , shredded

Servings

INSTRUCTIONS

1. In a Dutch oven, saute onion and garlic i oil until tender. ADD the water, broth, lentils, carrot, green pepper,oregano, basil and pepper flakes, if desired. BRING to a boil. Reduce Heat; COVER and simmer for 20-30 mins or until lare almost tender.

2. Stir in the tomatoes, tomato paste and lemon juice. Bring to a BOIL. REDUCE heat; COVER simmer 10 mins. longer or until lentils are tender.

Serve with rice.

NOTES

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Nutrition

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Serving Size: 1 Serving (217g)
Recipe Makes: 6 Servings

Calories: 87
Calories from Fat: 11 (13%)

Amt Per Serving		% DV

	Total Fat 1.2g	2 %
	Saturated Fat 0.2g	1 %
	Monounsaturated Fat 0.6g
	Polyunsanturated Fat 0.3g
Cholesterol 0mg		0 %
Sodium 12.2mg		0 %
Potassium 111.2mg		3 %
Total Carbohydrate 17.4g		5 %
	Dietary Fiber 1.7g	7 %
	Sugars, other 15.6g
Protein 1.8g		3 %
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: 87

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