I found this great recipe for a protein packed soup in the February issue of Prevention Magazine.  Let me know how it is!!!

Lentil and Bean Soup

1 onion, chopped

1 Tbsp olive oil

2 tsp chili poweder

1/2 tsp salt

1 1/4 cup dried lentils

5 cups water

1 can (8 0z) tomato sauce

3 carrots, chopped

3 ribs celery, chopped

1 can (15.5 oz) great Northern or black beans, rinsed and drained

3 1/2 oz smoked Gouda, shredded

2 Tbsp fresh cilantro, parsley, and/or scallion tops, chopped or

1 1/2 tsp freeze-dried chives

1/4 cup sour cream (optional)*

* for a little extra protein - try a dalop of fat-free plain Greek yogurt

Saute onion in oil in Dutch oven over medium-high heat until golden, about 5 minutes.  Stir in chili powder and salt.  Add in lentils and water.  Bring to a boil.  Reduce heat to medium and simmer 5 minutes.  Add tomato sauce, carrots, and celery.  Simmer 10 minutes.  Add beans and cool until vegetables are tender, about 5 minutes.  Sitr in cheese and herbs.  Season to taste with salt and black pepper.  Serve topped with sour cream, if using.

Calories: 480
Protein: 30 grams
Fat: 12 grams
Carbohydrates: 68 grams
 

 

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