Diabetes Self-Management – September 2019

Moroccan Lentil and Vegetable

Soup

MAKES 6 SERVINGS

SERVING SIZE: 1 CUP

Nutrition Facts Per Serving: Calories 131, Total Fat 3g, Saturated

Fat 1g, Protein 8g, Carbohydrates 20g, Cholesterol 0mg, Fiber 2g,

Sodium 264mg

Dietary Exchange: 1 Bread/Starch, 1 Vegetable, ½ Fat

1 tablespoon olive oil

1 cup chopped onion

4 cloves garlic, minced

½ cup dried lentils, rinsed

and sorted

1½ teaspoons ground

coriander

1½ teaspoons ground cumin

½ teaspoon ground

cinnamon

½ teaspoon black pepper

1 container (32 ounces)

low-sodium vegetable

broth

½ cup chopped celery

½ cup chopped sun-dried

tomatoes (not packed

in oil)

1 yellow squash,

chopped

½ cup chopped green

bell pepper

1 cup chopped plum

tomatoes

½ cup chopped fresh

Italian parsley

¼ cup chopped fresh

cilantro or basil

1. Heat oil in medium saucepan over medium-high heat. Add
   onion and garlic; cook and stir 4 minutes, or until onion is
   tender. Stir in lentils, coriander, cumin, cinnamon and black
   pepper; cook 2 minutes. Add broth, celery and sun-dried
   tomatoes; bring to a boil. Reduce heat to medium-low; cover
   and simmer 25 minutes.


2. Stir in squash and bell pepper; cover and cook 10 minutes
   or until lentils are tender.


3. Top with plum tomatoes, parsley and cilantro just before
   serving.

Tip: Many soups, including this one, taste even better the

next day after the flavors have had time to blend. Cover and

refrigerate the soup overnight, reserving the plum tomatoes,

parsley and cilantro until ready to serve.

Zesty Vegetarian Chili

MAKES 4 SERVINGS
SERVING SIZE: 1½ CUPS

Nutrition Facts Per Serving: Calories 231, Total Fat
8g, Saturated Fat 1g, Protein 15g, Carbohydrates 28g,
Cholesterol 0mg, Fiber 8g, Sodium 432mg

Dietary Exchange: 2 Bread/Starch, 2 Vegetable,
2 Meat

1 tablespoon canola or vegetable oil

1 large red bell pepper, coarsely chopped

2 medium zucchini or yellow squash (or 1
of each), cut into ½-inch chunks

4 cloves garlic, minced

1 can (about 14 ounces) fire-roasted
diced tomatoes

¾ cup chunky salsa

2 teaspoons chili powder

1 teaspoon dried oregano

1 can (about 15 ounces) no-salt-added
red kidney beans, rinsed and drained

10 ounces extra-firm tofu, well-drained
and cut into ½-inch cubes

Chopped cilantro (optional)

1. Heat oil in large saucepan over medium heat.
   Add bell pepper; cook and stir 4 minutes. Add
   zucchini and garlic; cook and stir 3 minutes.


2. Stir in tomatoes, salsa, chili powder and
   oregano; bring to a boil over high heat. Reduce
   heat to low; simmer 15 minutes or until veg-
   etables are tender.


3. Stir in beans; simmer 2 minutes or until
   heated through. Stir in tofu; remove from heat.
   Ladle into bowls; garnish with chopped cilantro.

Note: Tofu is made from the curds of soybean
milk. It has a bland, slightly nutty taste but read-
ily takes on the flavor of foods it’s cooked with.
It’s available in 3 forms: soft, firm and extra-firm.
Cover any leftover tofu with water and refrigerate.

52 September/October 2019