This recipe is safe for Coumadin (warfarin) users.
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is safe for those who are sensitive to gluten. Serve with gluten-free roll.
"Good manners: The noise you donít make when youíre eating soup."
-Bennet Cerf, Author
You can use bottled roasted red peppers for this recipe. I have taken the time to see how a large red pepper compares to the bottled. The flavor is really close -- especially in a soup like this one. A large red pepper roasted, peeled and seeded is about 6 ounces. The jars of red peppers that I purchase are about 12 ounces so each jar has about two red peppers in it.
Most of them are packed in water with minimal salt but look carefully because some will have more salt and others are packed in oil.
The most common pepper in markets today is the Sweet Pepper or Bell Pepper. There are a number of varieties and all are in the Capsicum family, making them a cousin to chili peppers, such as jalapenos and habaneros.
Red bell peppers are simply green peppers that have been allowed to ripen on the vine longer and are, consequently, sweeter. There are also yellow, orange and purple varieties, each with subtly different flavors.
Look for peppers that are not soft and have no dark spots or obvious bruising. One sign of a pepper that is not fresh is when there are small pits in the skin.
Green bell peppers have twice the amount of vitamin C as oranges and red or yellow bell peppers have 4 times as much.
4 ounces peppers = 30 calories, 0g fat, 0g sat fat, 0g mono fat, 1g protein, 7g carbohydrates, 3mg sodium, 0mg cholesterol
Servings = 4 | Serving size =about 1 1/2 cups
Cooking Time = 45 Minutes
This recipe can be multiplied by 2.
This recipe keeps well for about 48 hours in the refrigerator.
Serve with Waldorf Salad or Roasted Eggplant Salad or Jicama Salad or Cucumbers & Dill in Sour Cream or Cole Slaw or Healthy Caesar Salad or Roasted Beet and Fennel Salad or Cucumbers in Yogurt with Mint or Zucchini Salad
|2 large||red bell peppers|
|1 tsp||olive oil|
|1 small||red onion (diced)|
|2 cloves||garlic (each sliced in half)|
|1 large||rib celery (diced)|
|1/2 cup||red lentils|
|fresh ground black pepper|
|1/2 tsp||dried thyme|
|4 ounces||semi-soft goat cheese|
|4||2-ounce whole wheat or gluten-free rolls|
Preheat the oven to broil.
Place the peppers in the oven and roast, turning frequently, until blackened on all sides. Remove and place in a brown paper bag. Allow them to cool.
After the peppers are cooled peel them and then seed and mince.
Place a large sauce pan over medium heat and add the olive oil. Add the red onion and garlic and cook, stirring frequently, for about 3 minutes.
Add the celery and cook for about 3 minutes. Add the roasted red peppers, lentils, salt, pepper, thyme and water. Reduce the heat until the water is simmering.
Cook for 30 minutes. Remove from the heat and add half of the goat cheese. Let the soup cool for about 10 minutes, stirring occasionally to help the goat cheese melt.
Using a blender or stick blender puree until smooth. Serve hot with a whole wheat roll and a half an ounce of goat cheese per serving.
Serving size = 1 1/2 cups
Servings = 4
Amount Per Serving
|Calories 373||Calories from Fat 92|
|% Daily Value|
|Total Fat 10g||16%|
|Saturated Fat 5g||24%|
|Monounsaturated Fat 3g|
|Trans Fat 0g|
|Total Carbohydrates 56g||19%|
|Dietary Fiber 15g||61%|
|Vitamin A 95%||Vitamin C 305%|
|Calcium 14%||Iron 25%|
|Vitamin K 17 mcg||Potassium 779 mg|
|Magnesium 104 mg|