This thick and hearty soup is a perfectly delicious way to eat super nutritious lentils and figs.
Food weight: 2.0
Ingredients Yield: 8 servings (serving size: 1/8thof recipe, 328 grams or ~ 1 ½ cups soup)
1 tablespoon extra virgin olive oil
1 cup chopped onions
3 large garlic cloves, minced
2 large carrots, peeled and chopped
1 tablespoon curry powder
2 bay leaves
1 (32 ounce) carton organic chicken broth
1 (28 ounce) can of organic whole tomatoes
2 sun-dried string figs, cut into small pieces, stems removed
1 cup green lentils, sorted and rinsed
2 cups diced red potatoes
½ teaspoon salt
¼ teaspoon pepper
DirectionsHeat oil over medium heat in a large soup pot. Add onions, garlic and carrots and sauté for approximately 10 minutes until onions are translucent and have lightly browned. Add curry and bay leaves and stir to coat onions. Add chicken broth, tomatoes, figs and lentils, stirring often to break up tomatoes. Bring to a boil, reduce heat and simmer for 30 minutes, stirring occasionally. Add potatoes, increase heat to medium and cook uncovered for an additional 30 minutes until potatoes are soft. Remove from heat, discard bay leaves and place 2/3rds of lentil mixture in a food processor. Add salt and pepper and process until mixture has pureed. Add puree back into soup pot, stir and serve warm.
Nutritional Information per Serving (1/8thof recipe or ~ 1 ½ cups soup):
Food weight: 2.0, Calories: 187, Fat: 2 g, Cholesterol: 3 mg, Sodium: 633 mg,
Carbohydrate: 33 g, Dietary Fiber: 7 g, Sugars: 8 g, Protein: 8 g
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Recipe Sources: An excerpt from the book Cholesterol Down by Janet Bond Brill, Ph.D., R.D., LDN; Published by Three Rivers Press; December 2006;$13.95US/$17.95CAN; 978-0-307-33911-9 Copyright © 2006 Janet Brill, Ph.D. To learn more about this book please visit CholesterolDownBook.com.
