|
Lentil Soup with Mushrooms & Wild Rice
By Sandra Woodruff
Jan 26, 2008, 16:35
Yield: about 7 cups
1 cup dried lentils
1/3 cup uncooked wild rice
2 cups sliced fresh mushrooms
1 medium yellow onion, cut into thin wedges
4 1/2 cups water
2 tablespoons extra virgin olive oil
1 1/2 teaspoons crushed garlic
3 bay leaves
1 teaspoon dried sage
1/2 teaspoon sea salt
1/2 teaspoon ground black pepper
14 1/2-ounce can tomatoes with green peppers, celery, and onion, undrained and crushed
1 to 2 tablespoons balsamic vinegar
1/4 cup finely chopped fresh parsley or 4 teaspoons dried parsley
1. Place the lentils, rice, mushrooms, onion, water, olive oil, garlic,
bay leaves, sage, salt, and pepper in a 4-quart pot. Cover and bring to
a boil. Reduce the heat and simmer, covered for 40 minutes.
2. Add the tomatoes and return the pot to a boil. Reduce the heat and
simmer covered for 40 minutes more, until the lentils are soft and the
liquid is thick.
3. Serve hot. Stir about 1/2 teaspoon of balsamic vinegar into each serving and top with a sprinkling of parsley.
Nutritional Facts (per 1-cup serving)
Calories: 169
Carbohydrates: 26 g
Fiber: 7 g
Fat: 4.3 g
Sat. Fat: 0.6 g
Cholesterol: 0 mg
Protein: 8.7 g
Sodium: 299 mg
Calcium: 41 mg
Potassium: 526 mg
GI rating: low
Diabetic exchanges: 1 starch, 1 vegetable, 1 lean meat
© Copyright 2005 by eatsmarttoday.com
|