Five ways to serve lentil soup Enhancements: Quick and flavorful ideas dress up an old standby.

October 25, 1998|By Ruth Cousineau | Ruth Cousineau,EATING WELL

Canned soup tends to be one of those fine, old-fashioned pantry basics that rarely warrant a second thought: Simply open, heat and eat. Lentil soup, however, which is quite nutritious as well as convenient, can be turned into a distinctly modern meal without a lot of effort.

One cup of canned lentil soup has only 140 calories, 2 grams of fat and 7 grams of dietary fiber. At 9 grams per serving, it's a good source of protein as well.

Here are some lentil soup quickies.

Spicy Sizzle

In a saucepan, bring one 19-ounce can lentil soup and 1 tablespoon fresh lemon juice to a simmer. In a small skillet, heat 2 teaspoons olive oil, 1/2 teaspoon paprika and a pinch of cayenne pepper over low heat until fragrant, about 1 minute. Ladle into bowls and immediately drizzle the spiced oil on top. Makes 2 servings.

200 calories per serving, 7 grams fat

Moroccan Mint

In a saucepan, bring one 19-ounce can lentil soup, 1/4 teaspoon cayenne pepper and 1/2 teaspoon each ground coriander, cumin and paprika to a simmer. Stir in 2 tablespoons chopped fresh mint. Ladle into bowls and garnish with lemon slices. Makes 2 servings.

165 calories per serving, 3 grams fat

Southern-Style

In a saucepan, bring one 19-ounce can lentil soup, 2 cups individually quick-frozen (IQF) chopped mustard greens (or spinach) and 1 tablespoon red-wine vinegar to a simmer. Cook, stirring, until greens are tender. Ladle into bowls and season with pepper. Makes 2 servings.

170 calories per serving, 2 grams fat

Greek Dill and Feta

In a saucepan, bring one 19-ounce can lentil soup and 1 tablespoon fresh lemon juice to a simmer. Stir in 2 tablespoons chopped fresh dill and 1/2 cup cooked orzo (or rice). Ladle into bowls and garnish each with 1 tablespoon feta cheese. Makes 2 servings.

245 calories per serving, 4 grams fat

Curry-Cilantro

In a saucepan, bring one 19-ounce can lentil soup and 1 1/2 teaspoons curry powder to a simmer. Stir in 2 tablespoons chopped fresh cilantro. Ladle into bowls and top each with 1 tablespoon nonfat plain yogurt. Makes 2 servings.

170 calories per serving, 3 grams fat

Pub Date: 10/25/98

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