Curried Tomato Lentil Soup with Basmati Rice - 6 pts

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Curried Tomato Lentil Soup with Basmati Rice - 6 pts

 

Recipe By :The PDQ (Pretty Damn Quick) Vegetarian Cookbook by Donna Klein

Serving Size : 4 Preparation Time :0:00

Categories : Quick Spicy

Vegan Veggie

WW

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

2 cans sliced stewed tomatoes -- (14-oz) juice included

1 can low sodium vegetable broth -- (14-oz) or 1 3/4 cups

homemade

1 cup water

1 teaspoon onion powder

1/2 teaspoon garlic powder

salt and freshly ground pepper to taste

1/2 cup basmati rice -- or long grain white rice

1 can cooked lentils -- drained (15-oz)

1 1/2 tablespoons tomato paste

1 tablespoon extra virgin olive oil

2 teaspoons mild curry powder -- (2 to 3 t) or to taste

1/2 teaspoon sugar -- or to taste

 

In a medium stockpot, bring the tomatoes with their juice, broth, water, onion

powder, garlic powder, salt and pepper to a boil over high heat, stirring

occasionally and breaking up the tomatoes with a large wooden spoon. Add rice,

reduce the heat to medium-high, and boil, stirring occasionally, until the rice

is barely tender, 8 minutes.Reduce the heat to medium-low and stir in the

lentils, tomato paste, oil, curry powder and sugar. Simmer, partially covered,

stirring occasionally, until the rice is tender yet firm to the bite, about 10

minutes. Serve hot.

 

 

Serves 4 to 5

 

Per serving: Cals 317; Total Fat 5g (sat fat 1g); Carbs 53g; Fiber 10g; Prot

18g; Chol 0mg; Sodium 323mg.

 

Ready in just about 20 minutes, this delicious curried soup takes advantage of

canned cooked lentils, available in health food stores and some well-stocked

supermarkets. Serve with Indian flatbread (naan or roti) or pita bread and a

tossed green salad for a complete meal. Smaller portions make a pleasant opener

to just about any gathering.

 

Description:

" 6 pts "

S(Formatted by Chupa Babi):

" 06.13.08 "

Copyright:

" 2004 "

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Per Serving (excluding unknown items): 229 Calories; 4g Fat (16.7% calories from

fat); 12g Protein; 38g Carbohydrate; 7g Dietary Fiber; 0mg Cholesterol; 258mg

Sodium. Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 2 Vegetable; 1/2 Fat; 0

Other Carbohydrates.

 

 

Nutr. Assoc. : 213 0 0 0 0 0 0 0 0 0 492 0