Email to Phyllis_ aka_ Filus      

Lentil-Spinach Soup

Source of Recipe

AHA Low-Fat, Low-Cholesterol Cookbook 1989
Lentil-Spinach Soup
Serves: 8
Soup my be frozen, but omit the cheese and/or yogurt until ready to serve.

2 T. olive oil
1 large onion, chopped
1 lb. lentils, rinsed and drained
4 c. homemade chicken stock (see 1st Make-Your-Own Chapter)
4 c. water
1 lb. fresh spinach, washed, stemmed and torn into bite sized pieces � or � 1 10-oz. pkg of frozen chopped spinach, defrosted and squeezed dry
1/2 tsp. freshly ground black pepper or to taste
1/8 tsp. ground allspice
4 oz. shredded part-skim mozzarella cheese � or � 4 oz. lightly beaten plain, nonfat ygurt

In a large stock pot or Dutch oven, heat oil over medium-high heat. Add onion and saut� until golden brown, 3 to 4 minutes. Stir in lentils, stock and water. Bring to a boil, reduce heat and cover. Simmer 45 to 60 minutes or until lentils are tender, stirring occasionally.

Stir in spinach, pepper and allspice. Simmer, covered, 15 minutes longer. Thin the soup with additional chicken stock or water if desired. Serve hot, topped with either shredded cheese or whipped yogurt.

One 1-1/2-cup serving equals: 135.4 calories�8.2 gm protein�18 gm carbohydrate�4.5 gm fat (0.7 gm saturated)�3.7 mg cholesterol�54.8 mg sodium