Roasted Red Pepper, Wine and Lentil Soup
Make room for legumes. Rich, satisfying dish is loaded with cholesterol-lowering fiber.
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Preparation Time: 10 minutes
Cooking Time: 30 minutes
Servings: 4 (serving size: 1½ cups)
Calories: 261 per serving
Percent from Fat: 18%
Course: Soups - Meal
Food as MedicineSM Ingredient: Lentil
Food as MedicineSM TipLentils have a low glycemic index, and gently convert to sugar in the body.
Culinary Taste TipJamaica Jerk Seasoning, a great combination of allspice, thyme, scotch bonnets and more gives this soup a bit of a smoky, savory flavor.
Culinary Technique TipUse prepackaged organic roasted red pepper and tomato soup, which may be found in Whole Foods markets and many better supermarkets.
Ingredients1 tablespoon olive oil
2 large organic carrots, thinly sliced
1 medium yellow onion, chopped
1½ teaspoons Jamaican jerk seasoning
¾ cup red lentils, such as Bob's Red Mill brand
1 cup dry white wine, such as Chenin Blanc or Chablis
1 cup water
2 cups packaged roasted red pepper soup, such as Pacific or Imagine brands
½ cup 2% Greek-style strained yogurt, such as Fage brand
PreparationHeat oil in a large saucepan over medium-high heat. Add carrots, onion and jerk seasonings; cook 2 minutes, stirring frequently. Stir in lentils to coat with oil. Stir in wine and water; bring to a boil. Reduce heat; simmer uncovered 10 minutes. Stir in soup; return to a boil. Cover; simmer 15 minutes or until lentils and vegetables are tender. Ladle into shallow bowls; top with yogurt.
SubstitutionsSweet onion (such as Vidalia) may replace the yellow onion, and fat-free yogurt may replace the 2%.
Nutritional AnalysisTotal fat (g): 5; Fat calories (kc): 48; Cholesterol (mg): 7; Trans fatty acids (g): 0; Saturated fat (g): 1.5; Polyunsaturated fat (g): 1; Monounsaturated fat (g): 2; Fiber (g): 3; Carbohydrates (g): 31; Sugar (g): 11.5; Protein (g): 12; Sodium (mg): 504; Calcium (mg) 128.
Comments on Roasted Red Pepper, Wine and Lentil Soup
This sounds wonderful.........but I need to monitor sodium - any suggestions how to cut back the sodium in this recipe?
would rather use fresh red peppers and make own
base-recommendations when using fresh peppers?
One suggestion for cutting down the salt content is to get salt-free jerk spice. Helps a lot! Look for "The Spice Hunter" brand. Very tasty!
Also, Pacific Natural Foods makes a 50% less sodium version of their roasted red pepper & tomato soup.
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