Lentil Vegetable Soup
Makes 6 Servings.
1 WW Point
1 large onion, chopped (1 cup)
2 teaspoons chili powder
1 teaspoon salt
1 teaspoon ground cumin
2 garlic cloves, finely chopped
1 can (6 ounces) spicy tomato juice
3 cups water
1 cup (8 ounces) dried lentils, sorted and rinsed
1 can (14 1/2 ounces) whole tomatoes, undrained
1 can (4.5 ounces) Old El Paso chopped green chiles, undrained
1 cup fresh or frozen whole kernel corn
2 small zucchini, cut into julienne strips (2 cups)
Heat onion, chili powder, salt, cumin, garlic and tomato
juice to boiling in 3-quart saucepan; reduce heat.
Cover and simmer 5 minutes. Stir in water, lentils,
tomatoes and chilies, breaking up tomatoes. Heat
to boiling; reduce heat. Cover and simmer 20 minutes.
Stir in corn. Cover and simmer 10 minutes. Stir in
zucchini. Cover and simmer about 5 minutes or until
lentils and zucchini are tender.
1 Serving: Calories 130
(Calories from Fat 10); Fat 1g (Saturated 0g);
Cholesterol 0mg; Sodium 680mg; Potassium 710mg;
Carbohydrate 29g (Dietary Fiber 9g);
Protein 10g - % Daily Value: Vitamin A 18%;
Vitamin C 22%; Vitamin D 0%; Calcium 6%;
Iron 22%; Folic Acid 50% - Diet Exchanges:
2 Starch -
Weight Watcher Points - 1 Point -- Source:
http://www.bettycrocker.com/
Source:
http://www.abbyskitchen.co.uk
http://www.nancyskitchen.com
