Lentil Salad

Lentils are good for you. They are a good source of protein, therefore ideal if you are a vegetarian. Lentils are high in fiber as well as in iron, calcium and zinc. One cup of cooked lentils provides about 230 calories.

Ingredients for two servings:

  • 1/2 cup brown or green lentils
  • 4 cherry tomatoes, chopped
  • 1/2 cup celery, chopped
  • 1 green or yellow bell pepper, chopped
  • 2 cups water
  • 1 bay leaf
  • 1 teaspoon fresh thyme leaves or 1/4 tsp dried thyme
  • 2 tablespoons low-fat vinaigrette salad dressing
  • 1/2 teaspoon Dijon mustard


Put the lentils in a saucepan, together with water, bay leaf, and thyme. Cook over medium heat for about 15 minutes, or until tender. Stir occasionally to make sure lentils don’t stick on the bottom of the saucepan. While lentils cook, mix tomatoes, peppers, celery, salad dressing and mustard in a big bowl. Drain the lentils well. Discard the bay leaf and dd the lentils to the other ingredients in the bowl. Toss gently. Serve hot or cold.

Dietary Exchanges: 1 Starch, 1 Vegetable, 1 Fat

Nutrients Per Serving:

  • 190 Calories
  • 14 g Protein
  • 24 g Carbohydrates
  • 8 g Fat
  • 58 mg Sodium
  • 0 mg Cholesterol

Source: Diabetic Cooking, Publications International, Ltd.

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Tomato Soup


  • 4 tomatoes, average size
  • 1 onion
  • 3 garlic cloves
  • 1 tablespoon tomato paste
  • 1 cup corn
  • 1 carrot, diced
  • 1 green pepper, chopped small
  • basil
  • olive oil
  • salt, pepper

Cut the tomatoes and the onion in four wedges each, then put them in a baking tray with the garlic cloves and with a bit of olive oil. Roast them for about 20 minutes. Let them chill out for a while, then peel them and put them in a pot together with 2 glasses of water, basil, carrot, green pepper, tomato paste and a dash of salt. Boil the soup at low temperature for about 30 minutes, stirring every now and then. Add the corn, then cook for 5 more minutes.

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