beachgal
03-11-2009, 04:35 PM
DH made this soup kind of stew-like by adding barley and reducing the liquid. It was beyond delicious. I even ate it two days in a row, which I never do with anything! :T Additions/suggestions are in red.
Use veggie broth (as directed) and this is vegetarian. Use some kind of soy product instead of yogurt and it's vegan. Yumm-o! :D
Lentil Soup with Cauliflower and Yogurt
From: Lose Weight The Smart Low-Carb Way by Bettina Newman, R.D. and David Joachim
Makes 8 servings
Ingredients:
1½ Tablespoons olive oil
1½ carrots, finely chopped
1 onion, finely chopped
1½ celery ribs, finely chopped
1 garlic clove, minced [we always use more]
1/3 cup canned crushed tomatoes [DH used the whole 28oz can, which was delish!]
1¼ cups (9oz) lentils, rinsed and drained
[DH added 1 cup of barley, uncooked]
4-4½ cans (14½ oz. each) vegetable broth [DH used less—said it would have been too soupy otherwise. More like 2 cans]
1 bay leaf
½ head (16 oz. total) cauliflower, cut into bite-size florets
2-3 Tablespoons lemon juice
½ tsp ground black pepper
[we added salt]
½ cup plain low-fat yogurt
Directions:
Heat the oil in a soup pot over medium heat. Stir in the carrots, onion, celery and garlic. Cover and cook until the onion begins to turn translucent, 5 minutes. Stir in the tomatoes [DH added the whole can], lentils, and 6½ cups of the broth. [DH added all the broth—2 cans worth—and the barley at this stage, too]. Bring to a boil and immediately reduce the heat. Skim off any froth that comes to the top and stir in the bay leaf. Cover and cook until the lentils are tender, 40-45 minutes, adding broth as needed.
Stir in the cauliflower. Partially cover and cook until the cauliflower is tender, 5-8 minutes. Stir in the lemon juice and the pepper. Serve garnished with the yogurt. Discard the bay leaf.
Nutrition Information (per serving--without the barley and other changes):128 calories, 8g protein, 19g carbohydrates, 4g fat, 1g saturated fat, 1mg cholesterol, 950mg sodium, 5g fiber
Use veggie broth (as directed) and this is vegetarian. Use some kind of soy product instead of yogurt and it's vegan. Yumm-o! :D
Lentil Soup with Cauliflower and Yogurt
From: Lose Weight The Smart Low-Carb Way by Bettina Newman, R.D. and David Joachim
Makes 8 servings
Ingredients:
1½ Tablespoons olive oil
1½ carrots, finely chopped
1 onion, finely chopped
1½ celery ribs, finely chopped
1 garlic clove, minced [we always use more]
1/3 cup canned crushed tomatoes [DH used the whole 28oz can, which was delish!]
1¼ cups (9oz) lentils, rinsed and drained
[DH added 1 cup of barley, uncooked]
4-4½ cans (14½ oz. each) vegetable broth [DH used less—said it would have been too soupy otherwise. More like 2 cans]
1 bay leaf
½ head (16 oz. total) cauliflower, cut into bite-size florets
2-3 Tablespoons lemon juice
½ tsp ground black pepper
[we added salt]
½ cup plain low-fat yogurt
Directions:
Heat the oil in a soup pot over medium heat. Stir in the carrots, onion, celery and garlic. Cover and cook until the onion begins to turn translucent, 5 minutes. Stir in the tomatoes [DH added the whole can], lentils, and 6½ cups of the broth. [DH added all the broth—2 cans worth—and the barley at this stage, too]. Bring to a boil and immediately reduce the heat. Skim off any froth that comes to the top and stir in the bay leaf. Cover and cook until the lentils are tender, 40-45 minutes, adding broth as needed.
Stir in the cauliflower. Partially cover and cook until the cauliflower is tender, 5-8 minutes. Stir in the lemon juice and the pepper. Serve garnished with the yogurt. Discard the bay leaf.
Nutrition Information (per serving--without the barley and other changes):128 calories, 8g protein, 19g carbohydrates, 4g fat, 1g saturated fat, 1mg cholesterol, 950mg sodium, 5g fiber