Sopa de lentejas y tomate
- Prep 15 min
- Total 50 min
- Ingredientes 12
- Porciones 6
Confía en las lentejas. Las lentejas son un ingrediente económico con alto contenido de fibra que funciona bien en sopas y estofados.
por
Qué Rica Vida Cocina
Actualizada Sep 20, 2016
Ingredientes
- 1 cucharada de aceite de oliva o vegetal
- 1 cebolla grande, finamente picada (1 taza)
- 1 rama de apio mediana, cortada en trozos de 1/2 pulgada
- 2 dientes de ajo, finamente picados
- 2 zanahorias medianas, cortadas en trozos de 1/2 pulgada (1 taza)
- 1 taza de lentejas secas (8 onzas), clasificadas, enjuagadas
- 4 tazas de agua
- 2 cubos de caldo de vegetales vegetariano extra grandes
- 1 cucharadita de hojas de tomillo seco
- 1/4 cucharadita de pimienta
- 1 hoja de laurel seco
- 2 latas (14.5 onzas cada una) de tomates en cubos orgánicos Muir Glen™, sin escurrir
Instrucciones
-
1En una sartén de 3 cuartos de galón, calienta el aceite a fuego medio-alto. Agrega la cebolla, el apio y el ajo; cocina alrededor de 5 minutos, revolviendo de vez en cuando hasta que se ablanden.
-
2Incorpora los demás ingredientes, excepto los tomates. Calienta hasta hervir. Baja el fuego; tapa y deja hervir entre 15 y 20 minutos o hasta que las lentejas y las verduras estén blandas.
-
3Agrega los tomates y revuelve. Deja hervir sin tapar aproximadamente 15 minutos o hasta que la preparación esté bien caliente. Retira la hoja de laurel antes de servir.
Información Nutricional
210 Calorías, 3g Grasa total, 11g Proteína, 33g Carbohidratos totales, 7g Azúcares
Información Nutricional
Porción: 1 porción
- Calorías
- 210
- Calorías derivadas de la grasa
- 25
- Grasa total
- 3g
- 4%
- Grasa saturada
- 0g
- 0%
- Grasas trans
- 0g
- Colesterol
- 0mg
- 0%
- Sodio
- 1140mg
- 47%
- Potasio
- 530mg
- 15%
- Carbohidratos totales
- 33g
- 11%
- Fibra dietética
- 8g
- 34%
- Azúcares
- 7g
- Proteína
- 11g
% Valor Diario*:
- Vitamina A
- 90%
- 90%
- Vitamina C
- 25%
- 25%
- Calcio
- 8%
- 8%
- Hierro
- 25%
- 25%
Intercambios:
1 1/2 Almidón; 0 Fruta; 1/2 Otros carbohidratos; 0 Leche desnatada; 0 Leche descremada; 0 Leche; 1 Vegetal; 0 Carne extra magra; 1/2 Carne magra; 0 Carne alta en grasa; 0 Grasa;Selección de carbohidratos
2Más acerca de esta receta
-
Confía en las lentejas. Las lentejas son un ingrediente económico con alto contenido de fibra que funciona bien en sopas y estofados.
© 2024 ®/TM General Mills Reservados todos los derechos
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