Diabetes Care and Education

“Jentil” Soup (Lentil, Zucchini,
Tomato and Spinach Soup)

Courtesy of:
Raquel Pereira MS RD LD

Ingredients:

• 1 cup vegetable broth
  
• 1 ½ cup water
  
• ¼ tsp salt
  
• black pepper to taste
  
• ¾ cup lentil (dry), try red lentil if you have it available
  
• 1 tbsp olive oil
  
• 2 medium zucchinis
  
• 2 medium tomatoes
  
• 2 cups of fresh spinach (or frozen)
  
• ¼ tsp dill or to taste
  
• 1 garlic clove

Directions:

1. Take the vegetable broth, water, salt and pepper to a boil. Add the lentils. Lower the heat and cover it. Let it cook until lentils are soft, but if pan dries, add more as needed.
   
2. Chop the tomatoes, zucchini and garlic clove. In a small bowl mix them with olive oil and dill weed.Heat a skillet and cook these vegetables in it for a couple of minutes. Add the spinach and cook for one more minute.
   
3. Once the lentils are cooked, add the vegetable mixture to it and serve the soup warm.

Nutrition Facts Serving Size 1/3 recipe Servings Per Recipe 3 Amount Per Serving Calories 248 Total Fat* 5.6g Saturated Fat 0.8g Monounsaturated Fat 0.9g Polyunsaturated Fat 3.5g Total Carbohydrate 36.5 g Dietary Fiber 19g Protein 16.4g Sodium 564.9 mg




Exchanges per Serving 2 Starch 2 Lean Protein 2 Carbohydrate Choices