The Full Plate Diet PDF eBook Free Download Slim Down - Look Great - Be Healthy eBook PDF | Page 103

Homestyle Barley and Lentil Soup
1
1 ⁄ 2
3
2
3 ⁄ 4
3
2
1 ⁄ 2
1 ⁄ 16
1 ⁄ 4
1 ⁄ 2
1
1
5
cup water
cup lentils
tablespoons pearl barley
teaspoons extra-virgin olive oil
cup chopped onion
medium garlic cloves, minced
teaspoons cumin
teaspoon coriander
teaspoon cayenne pepper
teaspoon salt
teaspoon onion salt
small cinnamon stick
cup + 2 tablespoons low-sodium diced tomatoes
cups water
In a large soup pot, combine the 1 cup of water, lentils, and barley.
Bring to a boil and cook for 20 minutes covered with the lid tilted,
until the water is nearly gone. While lentils and barley are cooking,
heat the olive oil in a medium skillet and sauté the onion and garlic
until tender, about 3–4 minutes. Add onions and garlic to the soup
pot, along with remaining ingredients. Bring to a boil, reduce heat
and simmer for 40 minutes, covered with the lid tilted. Remove
cinnamon stick and serve hot.
Analysis for one serving: 1 cup
Makes 6 cups (6 – 1 cup servings)
Calories: 116  •  Fat: 2.1 g  •  Total carbohydrate: 20.1 g
Protein: 5.5 g  •  Dietary fiber: 5.4 g  •  Sodium: 265 mg
100
Momma’s Split Pea Soup

1 cups dry green split peas
4 cups water
1
⁄ 2 cup celery, diced into ¼” pieces
1
⁄ 2 cup carrots, diced into ¼” pieces
1
⁄ 4 cup onions, diced into ¼” pieces
1 bay leaf
2 tablespoons dried onion flakes
1 teaspoon extra-virgin olive oil
1
⁄ 2 teaspoon salt
Pinch paprika
1 ⁄ 2 teaspoon thyme
In a covered medium pot, bring split peas and water to a boil,
immediately reduce heat to simmer and continue cooking until peas
are half done, about 30 minutes. Add remaining ingredients and
simmer covered until tender, about 45 minutes. Serve hot. Total
cooking time will be about 1 hour and 15 minutes.
Analysis for one serving: 1 cup
Makes about 3 cups (3 – 1 cup servings)
Calories: 263  •  Fat: 2.4 g  •  Total carbohydrate: 45.8 g
Protein: 18 g  •  Dietary fiber: 16.5 g  •  Sodium: 456 mg