This recipe is clearly not suitable until you are at or near goal weight (Atkins Maintenance or Pre-Maintenance). Lentils are fairly high in carbs but are quite high in fiber as well and known (also true of chickpeas) to have little impact on blood glucose levels. Both in fact, are recommended to diabetics as a means of having a very positive impact on glucose levels. Since they are so nutritious, I choose to eat them once in awhile and often add just a few to soups for their added health boost. :)
This delicious soup got not one, not two, but 4-5 “This is really good, hon” from my husband (and he doesn’t even like chorizo!) :) I think this recipe’s a keeper. I liked it, too!
2 lb. lentils
3 oz. yellow onion, chopped
16 oz. chorizo sausage
½ tsp. salt
Optional: 1 c. ham drippings/broth from a baked ham, if available or homemade chicken stock
Water to fill your soup pot virtually full
1 c. cilantro
DIRECTIONS: Pick through the lentils to remove any pebbles if you want to avoid broken teeth. Not in them too often, but it DOES happen. Dump the lentils in a large 8 qt. dutch oven/soup pot. Remove chorizo casings and dice chorizo into smallish bits. Add to lentils in the pot. Add the onion and salt. Add ham drippings or chicken stock if using. Cover with water, bring to a boil and then lower to a simmer. Cook for about 45 minutes, stirring every 10 minutes or so to be sure they are not sticking to the bottom of the pan. Add more water and maintain water level to within 1/2″ of the top of the pot at all times. The lentils will swell up a bit as they cook. Add the cilantro to the pot and simmer 2-3 more minutes. Stir one last time and serve at once.
NUTRITIONAL INFO: Makes 15 1-cup bowls of stew, each contains:
9.45 g fat
37.2 g carbs, 18.52 g fiber, 18.68 g NET CARBS
NOTE: add more water to make thinner lentil soup (rather than a stew), with more servings in the pot. Each 1-cup serving would then have a lower carb count since there would be fewer “solids” in each serving after thinning).
18.07 g protein
274 mg sodium (less if thinned with extra water)