PumpkinLentilSoup-tmb(Makes 8 – 10 servings)

Ingredients: ƒ

  • 1 large onion, chopped (1 cup) ƒ
  • 2-6 garlic cloves, diced ƒ
  • 3 ribs celery, chopped (3/4 cup) ƒ
  • 3 carrots, chopped ƒ
  • 2 cups red lentils ƒ
  • 7-8 cups vegetable broth or water ƒ
  • 1 large can pumpkin (no sugar) ƒ
  • ¼ teaspoon dried marjoram ƒ
  • ¼ teaspoon dried thyme
  • Lots of Tabasco

Directions:

  1. Combine onion, garlic, celery, carrots, lentils and broth or water in a soup pot. Bring to a boil.
  2. Lower heat and simmer, covered, 30 minutes or until vegetables are soft and lentils have turned to mush.
  3. Add pumpkin and spices and simmer until all is well blended.
  4. Add Tabasco to taste.

Nutritional Analysis: (per serving) ƒ

  • Calories: 180 ƒ
  • Fat: 0 g ƒ
  • Saturated Fat: 0 g ƒ
  • Sodium: 135 mg ƒ
  • Protein: 11 g ƒ
  • Carbohydrate: 33 g ƒ
  • Sugars: 7 g ƒ
  • Dietary Fiber: 7 g

Source:

Prevent and Reverse Heart Disease by Dr. Caldwell B. Esselstyn.

The Miller Family Heart & Vascular Institute Preventative Cardiology and Rehabilitation Nutrition Program

For this and other recipes visit:

www.clevelandclinic.org/HeartHealthyRecipes 

Reviewed: 11/12

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