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All Hallows' Eve Soup


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Low-fat/cal Soups/stews

Ingredients:

  • 1 Navel Oranges
  • 2 1/2 ts Olive Oil; *Note
  • 3 md Onions; Peel, Halve, Sliver Lengthwise
  • 4 md Carrots; Peel, Grate
  • 1/2 ts Salt
  • 1/4 ts Black Pepper
  • 2 ts Dried Marjoram
  • 28 oz Peeled Plum Tomatoes; Crushed With Juice
  • 1 tb Tomato Paste; Generous
  • 1 ts Dark Brown Sugar; Or Light
  • 6 c Nonfat Chicken Broth; Or Veg Broth
  • 1 c Dried Lentils; Red, Rinsed
  • 1/4 c Coarsely Chopped Parsley

Directions:

*NOTE: Original recipe used 2 T oil... I reduced it and it was fine.
 
Cut the rind off the orange in one long strip. Scrape off all of the excess pith from the back and set aside. Squeeze the juice from the orange and reserve.
 
Place the olive oil in a large, heavy pot over low heat. Add the onions and carrots and cook, stirring occasionally, until wilted, about 15 min. Sprinkle with salt, pepper and marjoram.
 
Add the tomatoes, tomato paste, brown sugar, broth, reserved orange peel and juice, and the lentils. Bring the mixture to a boil, reduce the heat to medium and simmer, partially covered, for 30 minutes, stirring occasionally.
 
Remove the orange peel and discard. Adjust seasonings and stir in the parsley. Serve steaming hot with warm crusty bread.
 
Serves 6
 
This was really wonderful!!
 
Entered into MasterCook and tested for you by Reggie & Jeff Dwork <reggie@reggie.com> Posted to Digest eat-lf.v096.n225
 
Date: Fri, 22 Nov 1996 10:45:50 -0800
 
From: Reggie Dwork <reggie@reggie.com>
 
NOTES : Cal 215.6,
 
Fat 2.9g,
 
Carb 36.2g,
 
Fib 13.8g,
 
Pro 13.9g,
 
Sod 785mg,
 
CFF 11.5%.