- 2 cups dried lentils, rinsed and picked over for small stones or debris
- 3 quarts cold water
- 6 cups low-sodium chicken broth
- 2 1/2 cups water
- 1 can (14 1/2 ounces) no-salt-added diced tomatoes, undrained
- 2 teaspoons olive oil
- 1 large onion, finely chopped
- 1/2 teaspoon dried thyme
- 1 teaspoon minced garlic
- 1/4 teaspoon coarse ground black pepper
- 1 tablespoon dried parsley
- 1/2 cup plus 1 tablespoon chopped green onions (approximately 5 green onions)
- 6 tablespoons reduced-fat sour cream
Soak lentils in the 3 quarts cold water for 1 hour. Drain. In a large pan, combine soaked lentils, broth, 2 1/2 cups water, tomatoes, olive oil, onion, thyme, and garlic; stir to mix. Cover and bring to a boil over high heat. Reduce heat to medium and simmer for about 1 1/2 hours, or until lentils are tender. Stir periodically, adding more water if a thinner broth is desired, or continuing to cook on medium-low for thicker consistency (some broth should remain). Stir in pepper and parsley, and simmer 5 minutes longer. Serve alone or over cooked brown rice. Top each serving with 1 tablespoon green onions and 2 teaspoons sour cream.
Yield: 9 cups. Serving size: 1 cup.
Nutrition Facts Per Serving:
Calories: 235 calories, Carbohydrates: 35 g, Protein: 17 g, Fat: 3 g, Saturated Fat: 1 g, Sodium: 72 mg, Fiber: 7 g
Exchanges per serving: 2 starch, 1 nonstarchy vegetable, 1 fat. Carbohydrate choices: 2 1/2.
This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.