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

1.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.

2.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.

3.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.

315 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.

Cooks Comments and Tips