MENU

Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is NOT a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Check for cross-contamination or unspecified natural flavors in sliced ham.

 

"Every leaf speaks bliss to me, fluttering from the autumn tree"
-Emily Bronte, Author

The refrigerator light goes on...

This is the perfect soup for autumn. Pair this with a simple side salad and you have the best fall meal going. I look for ham thatís as low in sodium as I can find. The Healthy Choice is a pretty good pick but there are a lot of sliced hams on the market that are minimally processed with no nitrates and are much lower in sodium.

Legumes

As with the wide variety of cabbages you can find in the market there are lots of different legumes (some of which you probably didn't think were related to each other).

In botany the term legume has two meanings. Legume is a species of plant but the term also refers to any fruit that develops seeds lined up in a pod (most often the pod splits open down a seam on one side like "peas in a pod"). Legumes are also known as Pulses.

Legumes are great sources of protein and fiber.


 

Lentil Soup



Servings = 4 | Serving size =about 2 cups

Cooking Time = 60 Minutes

This recipe can be multiplied by 2, 3, 4.

Like a lot of soups, this recipe is better the second day.

1 Tbsp olive oil
1 large white onion (diced)
2 ribs celery (diced)
2 large carrots (peeled and diced)
4 ounces sliced ham (cut into small dice)
1/2 tsp salt
fresh ground black pepper (to taste)
1 cup dried lentils
2 Tbsp dried sage (crumbled)
2 bay leaves
1/2 tsp dried thyme
2 cups low sodium chicken or vegetable broth
8 cups water

Place the olive oil in a large sauce pan over medium heat. Add the onion and cook for about 5 minutes, then add the celery and carrots.

Cook, stirring frequently, for about 5 minutes, then add the ham.

Cook, stirring frequently, for about 5 minutes more, then add the salt, pepper, lentils, sage, bay leaves, thyme, chicken stock and water.

Stir well and reduce the heat to medium-low. Cook for about 45 minutes until the lentils are soft.

Nutrition Facts

Serving size = about 2 cups

Servings = 4

.

Amount Per Serving

Calories 296 Calories from Fat 53
  % Daily Value
Total Fat 6g 9%
    Saturated Fat 1g 6%
    Monounsaturated Fat 3g  
    Trans Fat 0g  
Cholesterol 41mg 14%
Sodium 699mg 29%
Total Carbohydrates 41g 14%
    Dietary Fiber 17g 70%
    Sugars 6g  
Protein 21g  
Vitamin A 189% Vitamin C 16%
Calcium 7% Iron 26%
Vitamin K 21 mcg Potassium 938 mg
Magnesium 80 mg