Microwaved Lentil Soup
|Hot water||3 Cup (48 tbs)|
|Dried lentils||1 Cup (16 tbs)|
|Garlic||1 Clove (5 gm)|
|Chopped onions||1 Cup (16 tbs)|
|Chopped celery||1 Cup (16 tbs)|
|Minced garlic||1 Tablespoon|
|Olive oil||1 Tablespoon|
|Carrots||4 , thinly sliced|
|Beef stock/Chicken stock||2 Cup (32 tbs)|
|Minced fresh parsley||1⁄4 Cup (4 tbs)|
|Soy sauce||2 Tablespoon|
|Grated nutmeg||1⁄8 Teaspoon|
|Ground black pepper||1⁄8 Teaspoon|
|Tomato||1 , seeded and quartered|
In a 1 1/2-quart casserole, combine the water, lentils, and bay leaf.
Stick the whole cloves into the garlic for easy retrieval later; add to the casserole.
Microwave on high for 20 minutes.
Cover tightly and set aside for 10 minutes.
Remove and discard the bay leaf and clove of garlic.
In a 4-quart casserole, combine the onions, celery, minced garlic, and oil.
Cover with wax paper and microwave on high for 6 minutes, or until the onions are translucent.
Stir in the carrots.
Cover with wax paper and microwave on high for 6 to 8 minutes, or until the carrots are tender.
Take 1 cup of the cooked lentils and add to the carrot mixture.
Add the stock, parsley, soy sauce, nutmeg, and pepper.
Transfer the remaining lentils, with their liquid, to a blender.
Add the tomatoes.
Puree on medium speed until smooth.
Add to the carrot mixture.
Microwave on high for 5 minutes, or until heated through.
Serving size: Complete recipe
Calories 1138 Calories from Fat 169
% Daily Value*
Total Fat 19 g29.5%
Saturated Fat 3 g15%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 2981.8 mg124.2%
Total Carbohydrates 180 g60%
Dietary Fiber 73.4 g293.6%
Sugars 31.2 g
Protein 69 g137.5%
Vitamin A 862% Vitamin C 119.7%
Calcium 41.3% Iron 109%
*Based on a 2000 Calorie diet