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RUSSIAN RED LENTIL SOUP

Fix-It and Forget-It Diabetic Cookbook:
Slow-Cooker Favorites to Include Everyone!
by Phyllis Good
(Russian Red Lentil Soup - Naomi E. Fast, Hesston, KS)

Makes 8 servings
(Ideal slow cooker size: 5-6-quart)



1 Tbsp. canola oil
1 large onion, chopped
3 cloves garlic, minced
1/2 cup diced, dried apricots
1 1/2 cups dried red lentils
1/2 tsp. cumin
1/2 tsp. dried thyme
3 cups water
2  14 1/2-oz. cans chicken or vegetable broth
14 1/2-oz. can diced tomatoes
1 Tbsp. honey
1/2 tsp. coarsely ground black pepper
2 Tbsp. chopped fresh mint
1 1/2 cups plain yogurt


1. Combine all ingredients except mint and yogurt in slow cooker.

2. Cover. Heat on High until soup starts to simmer, then turn to Low and cook 3-4 hours.

3. Add mint and dollop of yogurt to each bowl of soup.


Exchange List Values: Starch 1.5, Fruit 1.0, Vegetable 1.0, Meat, very lean 1.0

Basic Nutritional Values: Calories 244 (Calories from Fat 37), Total Fat 4 gm (Saturated Fat 1.2 gm, Polyunsat Fat 0.8 gm, Monounsat Fat 1.5 gm, Cholesterol 8 mg), Sodium 587 mg, Total Carbohydrate 42 gm, Dietary Fiber 10 gm, Sugars 21 gm, Protein 13 gm

 

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