‘More Than Just’ Lentil Soup

The cold season is here and warm and healthy are the goals of our meals.  When I thought of making lentil soup, I envisioned lentils with some onion and broth.  Luckily I came across an old ‘Company’s Coming’ Diabetic Cookbook in a local thrift store.  For $0.50, I am excited to try to alter some of the recipes.   This was the first pick – a lentil soup with a large helping of veggies and turkey to boot (which makes the carnivorous hubby happy).

Prep Time: 15 minutes              Cooking Time: 45 hours           Serves: 8         Serving Size: 1 cup

Ingredients:

  • 8oz (225g) ground turkey/chicken
  • 1/2 cup chopped onion
  • 1 cup sliced fresh mushrooms
  • 2 tsp Olive Oil
  • 5 cups water
  • 28oz (796mL) diced tomatoes, with juice
  • 2 cups chopped cabbage
  • 1 cup sliced celery
  • 1 cup diced/shredded carrot
  • 1/2 cup diced green pepper
  • 2 Bay leaves
  • 2 tsp Vegetable bouillon powder (see recipe here)
  • 1/2 tsp Worcestershire Sauce
  • 1/2 tsp Thyme or Oregano
  • Pinch Cinnamon
  • 3/4 Green Lentils

Sauté turkey/chicken, onion and mushrooms in oil until beginning to brown. Drain if necessary and transfer to Dutch Oven.  Add remaining ingredients.  Bring to a boil, reduce heat.  Partially cover and simmer for 45 minutes until lentils and veggies are tender.

We are a small family so this made two full meals.  We freeze the second half for lunches or a later date fast meal.

Darling Daughter’s Notes:  Yum!  I’m taking this to school.  Smells good!

Suggested Nutritional Values (1 cup/250mL): Calories 164, Protein 16g, Carbohydrates 4g, Dietary Fiber 6g, Sugars 5g, Total Fat 6g, Cholesterol 33mg, Sodium 162mg

Great Mineral Bonuses:  Thiamine 50%, Vitamin C 35% , Vitamin B6 33%,

Diabetes Type 2 Suggestions:   Enjoy this recipe ~ it is ideal in its nutrition.  You can change the spices in several ways – we used oregano but you can use thyme or savory.  The pinch of cinnamon adds to the warmth and if you want it to be a little spicier ~ add hot pepper instead of green.

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