- 1 cup green lentils
- 36 ounces fat-free, reduced-sodium beef broth
- 1 carrot,
- 1 garlic clove, minced
- 1 medium onion, finely chopped
teaspoon dried thyme
- 1 bay leaf
- 1 leek, trimmed and chopped *
- 2 cups chopped
Swiss chard leaves *
- Canola oil spray
- 1 Fuji apple, peeled and diced
and freshly ground black pepper, to taste
- 3-4 large pretzels, broken into small
pieces, for garnish (optional)
- Place lentils, broth, carrot, garlic, onion, thyme and bay leaf in a medium
Dutch oven or large saucepan. Bring to a boil over medium-high heat, reduce
to a simmer and cook until lentils are tender, about 45 minutes.
- For a chunkier soup, add leek at this point. Simmer for 20 minutes, then
stir in Swiss chard and simmer 20 minutes more.
- Meanwhile, spray a medium nonstick skillet with canola oil and heat oil
on medium-high heat. Add apple and sauté until golden on all sides, about 3
to 4 minutes.
- When lentils are tender, stir in apple and remove bay leaf.
- Season to taste with salt and pepper.
- Serve as is for a soup with texture.
- For a creamy soup, puree half in a blender and combine with remaining soup.
- Serve garnished with crushed pretzels, if desired.
Makes 4 servings
Per serving: 238 calories, 0 g. total fat, 42 g. carbohydrate, 15 g. protein,
10 g. dietary fiber, 747 mg. sodium