Lo-cal Lentil (w/ Moong bean) Soup
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 2
Ingredients
Moong bean, 1 cupRed ripe tomato, 1 large (to taste)Onion, 0.25 cup (yellow or red)Spinach, 0.5 cup (fresh or frozen)Potato, 1 med (can use small red potato with skin, 2)Salt, 1 tsp (to taste - can subsitute the light salt with 2 tsp)Black Pepper, 1 tbsp (to taste)Red Pepper or cayenne, 1 tbsp (for the people that like it spicy)Extra virgin olive oil, 1 tbsp
Makes 2 bowl servings.
Chop the potatoes into very small pieces (they cook quicker). Mince the onions or chop them very fine. Chop the tomato into bite-size pieces.
Soak the bean overnight, they cook quicker that way. Change the water in the morning, so it is ready to make for dinner.
Boil the beans with plenty of water, it will get reduced as it simmers on the stove. Simultaneously, saute the onions with 1 tbsp EVOO or Pam.
Boil the beans until semi tender and then add the potatoes and onions. The potato is a thickener.
Stirring occasionally and keep the heat on high.
Reduce the heat to a lo-hi setting or just medium (depending on stoves). Then add the spinach, tomato. The spinach needs to be torn or chopped if fresh. Or you can use frozen chopped spinach.
Add salt and peppers to taste. If you like the soup mild, then keep the black pepper and the cayenne to a minimum. It really is about your taste.
Let this simmer for about 15 minutes, until the the tomatoes look wrinkled.
The soup will look as one and there won't be any seperation between the water and the beans.
Number of Servings: 2
Recipe submitted by SparkPeople user RCHIKA.
Chop the potatoes into very small pieces (they cook quicker). Mince the onions or chop them very fine. Chop the tomato into bite-size pieces.
Soak the bean overnight, they cook quicker that way. Change the water in the morning, so it is ready to make for dinner.
Boil the beans with plenty of water, it will get reduced as it simmers on the stove. Simultaneously, saute the onions with 1 tbsp EVOO or Pam.
Boil the beans until semi tender and then add the potatoes and onions. The potato is a thickener.
Stirring occasionally and keep the heat on high.
Reduce the heat to a lo-hi setting or just medium (depending on stoves). Then add the spinach, tomato. The spinach needs to be torn or chopped if fresh. Or you can use frozen chopped spinach.
Add salt and peppers to taste. If you like the soup mild, then keep the black pepper and the cayenne to a minimum. It really is about your taste.
Let this simmer for about 15 minutes, until the the tomatoes look wrinkled.
The soup will look as one and there won't be any seperation between the water and the beans.
Number of Servings: 2
Recipe submitted by SparkPeople user RCHIKA.
Nutritional Info Amount Per Serving
- Calories: 313.4
- Total Fat: 8.5 g
- Cholesterol: 0.0 mg
- Sodium: 1,335.1 mg
- Total Carbs: 50.6 g
- Dietary Fiber: 14.5 g
- Protein: 14.2 g
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