Feeds:
Posts
Comments

Archive for August 13th, 2010

Although I’ve had ‘The Diabetes Choice Cookbook’ for sometime, this recipe just recently caught my eye.  Broccoli and Lentil soup is easy; nutritious; tastes great and freezes well.   I like that the soup is pureed as my daughter Erin doesn’t like lentils – so I can disguise them. I double the recipe and freeze half for use later. I also blend in 1/2 – 350 g pack of tofu. (Soya products are effective in reducing bone loss, so I use tofu a fair amount in soups).

I hope you give this soup a try, I think you’ll like it.

Broccoli and Lentil Soup

Serves 4-6

Ingredients :

  • 1 1/2 tsp vegetable oil
  • 2 tsp crushed garlic
  • 1 medium onion, chopped
  • 1 celery stalk, chopped
  • 1 large carrot, chopped
  • 4 cups chicken stock
  • 2 1/2 cups chopped broccoli
  • 3/4 cup dried green lentils
  • 2 tbsp grated parmesan cheese

(I use gluten free ingredients)

Directions :

  1. In a large nonstick saucepan, heat oil; sauté garlic, onion, celery and carrot until softened, approximately 5 minutes
  2. Add stock, broccoli and lentils; cover and simmer for 30 minute, stirring occasionally, or until tender
  3. Puree in food processor until creamy and smooth
  4. Serve sprinkled with parmesan

Nutrition Information Per Serving :

  • 1 starch Choice
  • 1 Protein Choice
  • Calories 139
  • Fat, total 3 grams; saturated 1 gram
  • Carbohydrate 20 grams
  • Fibre 4 grams
  • Protein 10 grams
  • Sodium 999 milligrams
  • Cholesterol 2 milligrams

Source : “The Diabetes Choice Cookbook for Canadians”, Katherine Younker


Read Full Post »