Dinner Tonight! : LOW-FAT COOKING / DONNA DEANE : The Gentle Lentil

The great thing about lentils is that they have all the goodness of the legume family--fiber, protein, little fat--without the soaking time required of most of their bean cousins.

This light vegetarian soup has a rich satisfying flavor that comes from fresh vegetables simmered with lentils. Lentils, commonly used by vegetarians as a protein source, give a distinct peppery taste to the soup. No rich stocks or oils are used. And it will take well short of an hour’s cooking time before the lentils are tender.

Just before serving, add a few tablespoons of wine vinegar for an added spark of flavor, or offer chopped red onion and wine vinegar on the side. The soup is also good topped with a dollop of low-fat sour cream.

Vegetarian Lentil Soup

Active Work Time: 20 minutes * Total Preparation Time: 1 hour 20 minutes

1 cup minced onion

2 cloves garlic, minced

1/2 cup chopped carrots

1/2 cup chopped celery

Nonstick cooking spray

1 (1-pound) package lentils

10 cups water

6 sprigs thyme

2 1/2 teaspoons salt

3 tablespoons red wine vinegar

Freshly ground pepper

* Saute onion, garlic, carrots and celery over medium heat in 5-quart sauce pot sprayed with nonstick cooking spray. Cook about 2 minutes, stirring, then reduce heat to low, cover and let vegetables steam until softened, 8 minutes. Stir occasionally.

* Add lentils and water, then thyme sprigs. Bring to boil over high heat, then reduce heat and simmer until lentils are tender, about 45 minutes, stirring occasionally.

* Remove thyme sprigs. Puree half soup in blender until smooth. Return to pot. Stir in vinegar and pepper to taste.

8 (1-cup) servings. Each serving: 206 calories; 753 mg sodium; 0 cholesterol; 1 gram fat; 36 grams carbohydrates; 16 grams protein; 3.23 grams fiber.