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Low Fat Lentil Escarole Soup Recipe
Ingredients
1 tablespoon olive oil
1 onion, chopped
1 rib celery, chopped
1 carrot, chopped
1 clove garlic, minced
2 large tomatoes, peeled, seeded and chopped
1/2 pound lentils, picked over, and rinsed , 1 1/4 cups
salt & freshly ground black pepper, to taste
1 large head escarole, 1 pound
1/2 cup freshly grated parmesan cheese, 1 ounce
Method
In a large pot, heat oil over medium heat.
Add onions, celery and carrots.
Cook, stirring frequently, until the vegetables are soft, 8 to 10 minutes.
Stir in garlic and cook for 1 minute.
Add tomatoes, reduce the heat to low and cook, stirring often, for 5 minutes longer.
Add lentils and 6 cups cold water to the pot.
Bring to a simmer and cook, partially covered, until the lentils are tender, about 45 minutes.
Season with salt and pepper.
Meanwhile, wash escarole leaves, stack and cut crosswise into 1/2-inch-wide strips.
When the lentils are tender, stir in the escarole.
Return the soup to a simmer; cook until the escarole is tender, about 10 minutes.
Ladle into bowls, sprinkle with cheese and serve.
Makes about 7 cups, for 4 servings.
Calories per serving: 21 grams protein, 8 grams fat (3 grams saturated fat), 42 grams carbohydrate: 375 mg sodium; 10 mg cholesterol; 9 grams fiber
