Three Bean And Lentil Soup
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Grains, Meats | Vegetarian | Bean, Soup | 8 | Servings |
INGREDIENTS
| 1 | Yellow onion, chopped | |
| 2 | t | Cumin seed |
| 4 | c | Water |
| 1 | c | Dried lentils |
| 1/3 | c | Pearl barley |
| 2 | qt | Chicken stock |
| 2 | Carrots, diced | |
| 1 | Turnip, diced | |
| 16 | oz | Canned black beans, rinsed |
| and drained | ||
| 16 | oz | Canned garbanzo beans |
| rinsed and drained | ||
| 16 | oz | Canned red kidney beans |
| rinsed and drained | ||
| 14 1/2 | oz | Premium diced tomatoes in |
| puree diced | ||
| 1 | T | Cumin |
| 1/2 | c | Fresh basil, chopped |
| 1/2 | c | Fresh Italian parsley |
| chopped | ||
| 1/2 | t | Crushed red pepper |
| Kosher salt, to taste | ||
| 1 | T | Fresh Italian parsley |
| minced | ||
| 1/2 | c | Nonfat yogurt |
INSTRUCTIONS
In a covered soup pot over medium heat, cook the onion and cumin seeds in 1/2 cup stock for 5 minutes. In another pot, cook the lentils in the water. When they have cooked for 25 minutes, add the barley and more water if necessary. Cook 20 minutes more or until the barley is done. Strain and save the water. Add the remaining stock, the carrots, and the turnip to the soup pot, bring to a low boil, and cook, covered, for 10 minutes. While the vegetables are cooking, process half of the black and garbanzo beans into a puree. When the vegetables are cooked, transfer about half of the soup to the processor and process with the bean puree until the whole mixture is pureed. Return the puree to the soup pan, add the remaining beans, the tomatoes, and the other ingredients, except salt, minced parsley and yogurt. Continue to cook the soup on low simmer until the flavors are blended, about 30 minutes. Taste and add salt if necessary. NOTES : This complex carbohydrate filled soup is delicious, vegetarian, an= d non-fat. To serve: Mix minced parsley with yogurt and swirl 1 tbsp. over Recipe by: Copyright c 1995 by Heidi Rabel Posted to recipelu-digest by "Valerie Whittle" <catspaw@inetnow.net> on Feb 25, 1998
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Nutrition (calculated from recipe ingredients)
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Calories: 414
Calories From Fat: 65
Total Fat: 7.3g
Cholesterol: 15mg
Sodium: 1097mg
Potassium: 1216.9mg
Carbohydrates: 64.9g
Fiber: 17.8g
Sugar: 8.9g
Protein: 24.9g