Diabetes Recipe: Mediterranean Lentil Soup
Lentils are a very healthy carbohydrate source with lots of fiber. This soup freezes well if you want to save part of it for another day.
Prep Time: 20 minutes
This Recipe Serves 8
2 teaspoons canola oil
1 onion, diced
2 cloves garlic, minced
2 Italian turkey sausage links (meat squeezed out of casing), sliced
32 ounces reduced-sodium, fat-free chicken broth
1 (14-ounce) can diced tomatoes
3 cups water
1 cup dried lentils
½ teaspoon ground black pepper
¼ teaspoon oregano, dried
1 Bay leaf
- Heat the oil in a large soup pot over medium-high heat. Add the onion and sauté for 3 minutes or until clear. Add the garlic and sauté for 30 seconds.
- Add the turkey Italian sausage and cook about 8 minutes until brown. Add the remaining ingredients.
- Bring the soup to a boil; reduce the heat and simmer for 15 minutes.
Recipe Cost: $7.00
MAKE IT GLUTEN-FREE: Make sure to purchase gluten-free chicken broth and verify all other ingredients are gluten-free and this dish can be gluten-free.