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F-Factor Moroccan Lentil Soup

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Homemade soups, like this one, are a great opportunity to fill up on a nutritious blend of vegetables, beans and lean protein.  This soup actually tastes better the second day, when the flavors have had a chance to develop.

INGREDIENTS (serves 12):

  • 1 medium onion, chopped
  • 1 cup carrots, chopped
  • 1 cup celery chopped
  • 1 cup mushrooms, sliced
  • 8 oz. chicken tenders, cut into bite-sized pieces
  • 1 cup brown lentils
  • 1 14.5-oz can garbanzo beans, rinsed and drained
  • 1 14.5 oz can chopped tomatoes
  • 3 cups chicken broth
  • 2 cups water
  • 2 tsp. cumin
  • 1 tsp. oregano
  • 1 tsp. kosher salt
  • ¼ tsp. black pepper

 

 PREPARATIONS:

  1. Coat a large pot with cooking spray and heat on high heat.  Sautee the onion until soft.  Add the carrots, celery, mushroom and chicken.  Sautee for a few minutes, until chicken is lightly browned.
  2. Add lentils, garbanzo beans, tomatoes, chicken broth, spices, salt and pepper.  Bring to a boil.  Cover, reduce heat and simmer for 1 hour.

 

Steps 2, 3

THE F-FACTOR DIET NUTRITIONAL CONTENT FOR JOURNALING: 15g Carbohydrate, 8g Fiber

ACTUAL NUTRITIONAL CONTENT PER SERVING (serves 12): 145 Calories, 22g Carbohydrate, 8g Fiber, 13g Protein, 1g Total Fat, 0g Sat. Fat, 591mg Sodium

To prepare delicious F-Factor recipes at home, and for healthy lifestyle tips and eating plans, check out our books:  The Miracle Carb Diet and The F-Factor Diet!

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