Creamy Lentil Soup
1 tablespoon olive oil
1 cup sliced carrot
1 cup onion chopped
2 cloves garlic
2 cups water
1 cup dry lentils, uncooked
1/3 cup long grain rice, uncooked
1 teaspoon salt
½ teaspoon pepper
½ teaspoon cumin
2 can (13 ¾ oz) No salt Chicken broth
1 8 oz no salt tomato sauce
2 cups 1 % milk (or non fat)
Coat dutch pan with cooking spray add 1 tablespoon olive oil. Place over medium heat until hot add carrot and onion sauté for 5 minutes or until tender. Add water and next seven ingredients; stir well. Bring to a boil; cover, reduce heat and simmer for 45 minutes or until lentils are tender. Puree soup return to pan add milk and cook over low heat until thoroughly heated.
Calories 252, protein 13.6 grams, fat 4.4 grams, carbs 38.9 grams, fiber 4.9 grams