18 January 2010
Lentil and Bean Soup
Ingredients1 onion, chopped
1 Tbsp olive oil
2 tsp chili powder
1/2 tsp salt
1 1/4 c dried lentils
5 c water
1 can (8 oz.) tomato sauce
3 carrots, chopped
3 ribs celery, chopped
1 can (15.5 oz) great Northern or black beans, rinsed and drained
3.5 oz smoked Gouda, shredded
2 Tbsp fresh cilantro, parsley, and/or scallion tops, chopped or 1 1/2 tsp freeze dried chives
1/4 c sour cream (optional) you know I used plain yogurt
DirectionsTo add meat, brown a lb with the onion, and use 1 c lentils and 4 cups water.
1) saute onion in oil in Dutch oven over medium-high heat until golden, about 5 minutes. Stir in chili powder and salt.
2) Add lentils and water. Bring to a boil. Reduce heat to medium and simmer 5 minutes. Add tomato sauce, carrots and celery. Simmer 10 minutes. Add beans and cook until vegetables are tender, about 5 minutes.
3) Stir in cheese and herbs. Season to taste with salt and pepper. Serve topped with sour cream.
Nutrition not including meat: 480 calories, 12 g fat, 5 g sat fat, 869 g sodium, 68 g carb, 21 g fiber, 30 g pro.