Roasted Red Pepper & Lentil Soup:
ChefMD®

Aired on Lifetime Television
Sunday, February 10 and March 30, 2008
Show 506
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Food as MedicineSM Tips: Lentils have a low glycemic index, and gently convert to sugar in the body.

Culinary Taste Tip: Jamaica Jerk Seasoning, a great combination of allspice, thyme, scotch bonnets and more gives this soup a bit of a smoky, savory flavor.

Culinary Technique Tip: Use prepackaged organic roasted red pepper and tomato soup, which may be found in Whole Foods markets and many better supermarkets.

Roasted Red Pepper, Wine & Lentil Soup

Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 4 (serving size: 1½ cups)
Calories: 261 per serving (18% from fat)

Ingredients:

1 tablespoon olive oil
2 large organic carrots, thinly sliced
1 medium yellow onion, chopped
1½ teaspoons Jamaican jerk seasoning
¾ cup red lentils, such as Bob's Red Mill brand
1 cup dry white wine, such as Chenin Blanc or Chablis
1 cup water
2 cups packaged roasted red pepper soup, such as Pacific or Imagine brands
½ cup 2% Greek-style strained yogurt, such as Fage brand

Preparation:

Heat oil in a large saucepan over medium-high heat. Add carrots, onion and jerk seasonings; cook 2 minutes, stirring frequently. Stir in lentils to coat with oil. Stir in wine and water; bring to a boil. Reduce heat; simmer uncovered 10 minutes. Stir in soup; return to a boil. Cover; simmer 15 minutes or until lentils and vegetables are tender. Ladle into shallow bowls; top with yogurt.

Substitutions:

Sweet onion (such as Vidalia) may replace the yellow onion, and fat-free yogurt may replace the 2%.

Nutritional Analysis:

Total fat (g): 5; Fat calories (kc): 48; Cholesterol (mg): 7; Trans fatty acids (g): 0; Saturated fat (g): 1.5; Polyunsaturated fat (g): 1; Monounsaturated fat (g): 2; Fiber (g): 3; Carbohydrates (g): 31; Sugar (g): 11.5; Protein (g): 12; Sodium (mg): 504; Calcium (mg) 128.