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Sopa de lentejas y tomate
Prep15min
Total50min
Ingredientes12
Porciones6
Confía en las lentejas. Las lentejas son un ingrediente económico con alto contenido de fibra que funciona bien en sopas y estofados.
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Ingredientes
1cucharada de aceite de oliva o vegetal
1cebolla grande, finamente picada (1 taza)
1rama de apio mediana, cortada en trozos de 1/2 pulgada
2dientes de ajo, finamente picados
2zanahorias medianas, cortadas en trozos de 1/2 pulgada (1 taza)
1taza de lentejas secas (8 onzas), clasificadas, enjuagadas
4tazas de agua
2cubos de caldo de vegetales vegetariano extra grandes
1cucharadita de hojas de tomillo seco
1/4cucharadita de pimienta
1hoja de laurel seco
2latas (14.5 onzas cada una) de tomates en cubos orgánicos Muir Glen™, sin escurrir
Instrucciones
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1
En una sartén de 3 cuartos de galón, calienta el aceite a fuego medio-alto. Agrega la cebolla, el apio y el ajo; cocina alrededor de 5 minutos, revolviendo de vez en cuando hasta que se ablanden.
2
Incorpora los demás ingredientes, excepto los tomates. Calienta hasta hervir. Baja el fuego; tapa y deja hervir entre 15 y 20 minutos o hasta que las lentejas y las verduras estén blandas.
3
Agrega los tomates y revuelve. Deja hervir sin tapar aproximadamente 15 minutos o hasta que la preparación esté bien caliente. Retira la hoja de laurel antes de servir.
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Información Nutricional
Porción:1 porción
Calorías
210
Calorías derivadas de la grasa
25
Grasa total
3g
4%
Grasa saturada
0g
0%
Grasas trans
0g
Colesterol
0mg
0%
Sodio
1140mg
47%
Potasio
530mg
15%
Carbohidratos totales
33g
11%
Fibra dietética
8g
34%
Azúcares
7g
Proteína
11g
% Valor Diario*:
Vitamina A
90%
90%
Vitamina C
25%
25%
Calcio
8%
8%
Hierro
25%
25%
Intercambios:
1 1/2 Almidón; 0 Fruta; 1/2 Otros carbohidratos; 0 Leche desnatada; 0 Leche descremada; 0 Leche; 1 Vegetal; 0 Carne extra magra; 1/2 Carne magra; 0 Carne alta en grasa; 0 Grasa;
Selección de carbohidratos
2
*Valores diarios basados en una dieta de 2,000 calorías.
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Confía en las lentejas. Las lentejas son un ingrediente económico con alto contenido de fibra que funciona bien en sopas y estofados.
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