This thick and hearty soup made with lentils, ham and tomatoes takes only 30 minutes to make. It's a whole meal in one bowl. Soups and casseroles are great family fare, but usually take too long to make for a midweek meal. This quick meal fits the bill.
-- Canned whole tomatoes can be used instead of diced.
-- Diced fresh onions can be found in the produce section of the supermarket.
-- Minced garlic can be found in jars in the produce or condiment sections of the supermarket.
-- Toast can be made in a toaster oven or under the broiler.
-- Start soup.
-- While soup simmers, preheat broiler and make toast.
-- Complete soup.
To buy: 2 ounces lean ham, 1 can low-sodium diced tomatoes, 1 package dried lentils, 1 bottle ground cumin, 1 loaf crusty country bread, 1 container fresh diced onion.
Staples: olive oil, minced garlic, garlic, balsamic vinegar, salt, black peppercorns.
HAM AND LENTIL SOUP
Recipe by Linda Gassenheimer
1 1/2 tablespoons olive oil, divided use
1 cup fresh diced onion
2 teaspoons minced garlic
2 ounces sliced lean ham
1 1/2 cups drained, low-sodium canned diced tomatoes
2 cups water
1/2 cup dried lentils
2 teaspoons ground cumin
2 tablespoons balsamic vinegar
Salt and freshly ground black pepper
Heat 1/2 tablespoon in a large saucepan over medium-high heat. Add 1/2 tablespoon olive oil and onion and saute 2 minutes. Add garlic and ham. Saute 2 minutes. Add the tomatoes and water. Bring to a rolling boil and slowly add the lentils so that the water continues to boil. Boil 20 minutes. Add the cumin, vinegar and salt and pepper to taste. Ladle soup into 2 bowls and drizzle remaining 1 tablespoon olive oil on top.
Yield 2 servings
Per serving: 382 calories, 110 calories from fat, 12.2 g total fat, 1.8 g saturated fat, 8.1 g monounsaturated fat, 13 mg cholesterol, 335 mg sodium, 49.4 g carbohydrate, 18.2 g dietary fiber, 11.1 g sugars, 20.9 g protein
Exchanges: 2 starch, 2 vegetable, 2 lean meat, 2 fat
COUNTRY GARLIC TOAST
Recipe by Linda Gassenheimer
1 tablespoon olive oil
2 slices crusty country bread (1 ounce each)
1 garlic clove, cut in half
Spread the oil over the bread and rub cut edge of garlic on top. Place under a broiler or in a toaster oven for several minutes or until bread is golden.
Yield 2 servings.
Look for low-fat ham containing per ounce: 30 calories, .7 g fat, .2 g saturated fat, 301 mg sodium.
Look for canned low-sodium diced tomatoes containing per cup: 41 calories, 9.6 g carbohydrate, 24 mg sodium.
Per serving: 131 calories, 71 calories from fat, 7.9 g total fat, 1.2 g saturated fat, 5.1 g monounsaturated fat, 0 mg cholesterol, 110 mg sodium, 11.8 g carbohydrate, 2 g dietary fiber, 1.7 g sugars, 3.6 g protein
Exchanges: 1 starch, 1 1/2 fat
(From "Fast and Flavorful: Great Diabetes Meals from Market to Table" by Linda Gassenheimer, published by the American Diabetes Association. Reprinted with permission from The American Diabetes Association. Gassenheimer's latest book is "The 12-Week Diabetes Cookbook," published by the American Diabetes Association. To order either book call 1-800-232-6733 or order online at www.shopdiabetes.org .)
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