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Lentil Spinach Soup

10/21/09

  11:53:34 pm, by Airycat   , 261 words  
Categories: Vegetarian, One Dish Meals

Lentil Spinach Soup

 

Ingredients

    * 4 cups Barley Lentils (recipe below nutrition info)
    * 4 cups water
    * 2 cup frozen spinach

 

Directions

Blend the spinach with the water in a blender until finely chopped (may work best in two batches). Mix all ingredients in a pot until blended. Bring to a boil, stirring constantly, then reduce heat to low and simmer for about 20 minutes.

Makes about 8 1-cup servings.






Nutrition Facts

Servings Per Recipe: 8
Serving Size: 1 serving

Amount Per Serving
Calories 117.6
Total Fat 2.2 g
Saturated Fat 0.3 g
Polyunsaturated Fat 0.3 g
Monounsaturated Fat 1.3 g
Cholesterol 0.0 mg
Sodium 330.4 mg
Potassium 313.4 mg
Total Carbohydrate 20.5 g
Dietary Fiber 6.1 g
Sugars 0.8 g
Protein 5.6 g

Vitamin A 77.3 %
Vitamin B-12 0.0 %
Vitamin B-6 9.2 %
Vitamin C 12.0 %
Vitamin D 0.0 %
Vitamin E 1.4 %
Calcium 8.8 %
Copper 10.8 %
Folate 27.1 %
Iron 13.2 %
Magnesium 14.4 %
Manganese 40.8 %
Niacin 5.7 %
Pantothenic Acid 2.7 %
Phosphorus 10.9 %
Riboflavin 7.1 %
Selenium 9.5 %
Thiamin 7.2 %
Zinc 6.8 %



*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.



 

Barley Lentils

This is a recipe that didn't turn out the way I planned, but it works well as an ingredient for lentil soups.

Ingredients

    * 1 medium Onions (2-1/2" dia)
    * 3 tbsp Ginger Root,
    * 2 tbsp Garlic
    * 2 tbsp olive oil
    * 1 tbsp Shiba's Popping Seeds
    * 5 cup Vegetable Broth
    * 2 tbsp Shiba's Curry powder
    * 1 lb Lentils (454 grams)
    * 1 cup uncooked pearl Barley

Directions

Chop onions, garlic and ginger root.
Heat kettle and add olive oil. When hot, add popping seeds and pop for about 30 seconds, then add chopped vegetables and sauté until soft and lightly browned.
Add broth and blend in the curry spice.
Add lentils and barley and bring to a boil. Turn heat to low and simmer 20-30 minutes


Number of Servings: 8

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