I couldn't resist making this soup when I saw the high fiber per serving.
I tasted great! I'll definately make it again.
I'm not sure if I felt so full because I knew ahead of time of the very high fiber (27 grams per one serving) or because I was really full.....(...smile...)
Lentil and Escarole Soup
From The Mediterranean Vegan Kitches by Donna Klein
Makes 4 servings
2 TBS. extra-virgin olive oil (I used 1 TBS.)
1 medium onion (6-8 ounces), chopped (I used a huge onion)
1 stalk celery, chopped (I used 4 stalks)
4 ounces (about 2 small) carrots, chopped (I used 4 carrots)
2 cloves garlic, finely chopped (I used 4 cloves)
2 large tomatoes, about 8 ounces each, peeled, seeded, and chopped (I didn't seed the tomatoes)
1 1/4 cups lentils, rinsed and picked over
3 cups vegetable Broth (I used 6 cups of low sodium chicken stock instead of the vegetable broth and the water)
3 cups water
salt and freshly ground black pepper, to taste
1 large head escarole (about 1 1/4 pounds), washed, drained, and coarsely chopped
In a medium stockpot, heat the oil over medium-low heat. Add the onion, celery, carrots and garlic. Cook, stirring often, until the vegetables are softened, about 10 minutes. Add the tomatoes and cook, stirring often, for 5 minutes.
Add the lentils, broth, water, salt, and pepper, bring to a boi over high heat. Reduce the heat and simmer gently, patioally covered, untik the lentils are tender but not falling apart, about 45 minutes. Add the escarole, stirring well to combine. Bring to a brisk simmer over medium-high heat. Reduce the heat and simmer gently, uncovered, until the escarole is tender, about 10 minutes, stirring occationally. Serve hot.
Protein: 30 g
Total fat: 8 g
Saturated fat: 1 g
Cholesterol: 0 mg
Carbs: 54 g (the good cargs)
DIATERY FIBER: 27 g
Sodium: 454 g
|506 Maintenance Weeks