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Friday, January 22, 2010

Vegetarian Lentils

If you haven't noticed, soup is a large part of our menu during the Winter months. This month especially, with the black eye peas, chicken noodle, and now lentils. This is a low sodium, vegetarian soup that was cooked in the slow cooker. It can also be cooked on the stove top in less than an hour. One nice thing about lentils is that they don't need to be soaked which greatly reduces the amount of meal planning needed.
2 celery stalks (20 cal, 102 mg)
3 carrots (75 cal, 124 mg)
1 medium yellow onion (44 cal, 4 mg)
4 tablespoons minced garlic (0 cal, 0 mg)
1 bag of lentils (1040 cal, 0 mg)
10 cups water (0 cal, 0 mg)
3 tablespoons Tone's No Salt/No MSG Italian seasoning (0 cal, 0 mg)
1 tablespoon black pepper (0 cal, 0 mg)
1/2 teaspoon ground ginger (0 cal, 0 mg)
1/2 teaspoon cayenne pepper (0 cal, 0 mg)
2 cups tomatoes (82 cal, 48 mg)*
1 cup greens (118 cal, 9 mg) **


1. Finely chop the carrots, celery, and onion and add to your slow cooker. I used our new 4 quart size we received as a gift for Christmas last month.

2. Add the garlic, lentils, water, and spices.

3. Cover and set the slow cooker on either low or high, depending on how long you want the soup to cook. I put ours on high.

4. After cooking on high for 4.5 hours, the lentils were soft. I added the tomatoes and changed the temperature to low since it wasn't quite time to eat.

5. Just prior to serving, I stirred in 1/2 inch wide greens.

* I used a pint of tomatoes that I canned from our garden last summer. The nutrition info is based on this tomato source. If a canned tomato is used, opt for a no-salt added type and adjust the sodium accordingly.
** I foraged in the Winter garden for some greens and came up with radish leaves.
Nutrition info: 1379 calories and 287 mg sodium for the entire pot


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