Lemony Lentil Soup Digest Diet Phase 3
How to Lose 15-20 Pounds by Eating Soup
Rating: 3 / 5 ( 34333)
Weight Loss Soups
Lemony Lentil Soup
Reader's Digest Canada
Number of servings :
Cooking time: 30 minutes
Type of meal : - Soups - Soups
1 tbsp (15 mL) olive oil
3 cloves garlic, coarsely chopped
9 oz (250 g) onions, coarsely chopped
9 oz (250 g) red lentils, rinsed and drained
5 cups (1.2 litres) chicken or vegetable stock
1 tsp (5 mL) ground coriander
1/2 tsp (2 mL) ground cumin
1 Juice of 1 lemon
4 wafer-thin slices of lemon
to taste Salt and black pepper
Heat the oil in a heavy-based saucepan. Add the garlic and onions and cook them over medium heat for 6-7 minutes until they turn a rich brown colour, stirring frequently to prevent sticking. Add the lentils and cook for a further 1-2 minutes. Then add the stock, raise the heat, and bring the soup to a boil. Reduce the heat, cover, and simmer for 15-20 minutes until the lentils are almost soft. Place a nonstick frying pan over a high heat, add the coriander and cumin, and dry-fry them for 1 to 2 minutes until the aroma rises, then add them to the soup. Raise the heat under the soup, add the lemon juice and lemon slices, and season to taste, then let it simmer for 5 minutes. Sprinkle the soup with a little black pepper and serve. Makes 4 servings.
Imported on 2011-01-20 16:41:26 — Original ID:790
Eat Right 4 Your Type®
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This a tasty, lemon laced lentil soup..easy to digest and very filling. It contains potatoes for those who can have them. We others can sub butternut squash or acorn squash or pumpkin if desired..
- 1 1/2 cups lentils
- 8 cups vegetable stock
- 1 large potato or same amount of squash
- 1 medium onion finely chopped
- 4 Tablespoons Olive Oil
- 1/2 cup finely chopped,cilantro or parsley
- 3/4 teaspoon ground coriander
- 3 cloves garlic
- 1/4 teaspoon freshly ground pepper
- 1/2 teaspoon ground cumin
- 3 Tablespoons of lemon juice
How to make it:
- Rinse lentils, combine with stock and bring to a simmer. Peel potato and cut into 1/2 inch pieces.
- Add to soup, simmer 20 mins.
- Slice chard to remove spine in leaves and then chop chard and add to soup, cover and continue simmering until lentils are tender(about 20 more mins).
- In a small frying pan over medium heat, cook onion in oil until soft and golden.
- Add to onion 1/3 cup cilantro along with garlic and cook 2 mins.
- Add onion mixture to soup during last 5 mins.
- Stir in sea salt to taste, pepper, coriander, cumin and lemon juice.
- Garnish soup with lemon slices.
- Makes 6 1 2/3 cup servings
Variations and Substitutions Analysis: This category of ingredients contains possible substitutions that may allow different blood types to use the recipe or ingredients that can be left out of the recipe altogether.
Digest Diet FAQs
You asked, we answered: Fans of our book, The Digest Diet, posted these questions at facebook.com/digestdiet.
"The recipe for Lemony Lentil & Chard Soup on page 173 seems to be missing a liquid. Help!"
Our mistake! Step 3 should begin: Add 7 cups of water, the chard leaves.
"I've just started the Fast Release phase. Any tricks to know about?"
If you get hungry, try drinking a huge glass of water or seltzer with a squeeze of fresh lemon juice. If that doesn't satisfy you, you can try the small glass of fat free milk. Or, eat a salad of veggies with 1 teaspoon of Digest Diet Vinaigrette.
"I'm in the Finish Strong phase, but I love the shakes and I don't want to give them up for a week."
While it is okay to keep having the Fade Away shakes for breakfast in the Finish Strong phase, we do encourage people to branch out and try other breakfasts as much as possible. In general, the more varied your diet, the more likely you are to get enough of different vitamins, minerals, and other micronutrients.
"Is the Digest Diet diabetes-friendly?"
The Digest Diet has many diabetes-friendly options, but always consult with your physician or a nutritionist before starting a diet program.
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"I'm vegetarian/lactose intolerant/on a gluten-free diet. Can this diet work for me?"
We recommend you follow the diet as closely as possible, but substitutes for certain foods are an option. For instance, if you're a vegetarian, you can get protein from beans, tofu, or similar. If you eat fish, salmon and shrimp are great sources of protein.
Most of the meals on the diet (and most of the fat releasing foods) are already gluten-free. For those that aren't, you can just substitute any gluten-free equivalents for the gluten-containing ingredients.
If you're lactose intolerant, sub milk with lactose-free milk. You can substitute coconut milk, soy milk, or almond or other nut milks for milk in the shakes and snacks.
Similarly, you can substitute yogurt made from coconut milk, soy milk, or almond milk.
You can substitute soy cheese for any cheeses or just leave out any recipes that call for cheese (just sub in an alternate recipe from the same phase).
And be sure to load up on other calcium-rich foods such as almonds, Brazil nuts, sesame seeds, bok choy, broccoli, kale, spinach and other dark greens (like collard, turnip, dandelion, and turnip), and watercress.Some
people with lactose intolerance issues are able to eat yogurt.
Overall: Be sure to consult your doctor or a nutritionist about specific concerns. With the variety of food in this plan, it's easy to avoid certain foods that don't work with your diet.
"I'm having issues finding certain foods. What are some swaps I can make?"
The book gives a list of suggested substitutes in Chapter 9. Here are a few:
Pumpkins seeds (or any other seeds) for sunflower seeds.
4 or 5 large roasted red peppers pureed with 2 cups water and seasoned with cayenne pepper for ancho chiles.
1/2 jalapeno for 1 serrano pepper
Regular almond butter or natural peanut butter for raw almond butter
Nonfat yogurt for skim milk
One possibly hard-to-find ingredient is flaxseed meal. If your local stores don't carry it, try bobsredmill.com or hodgsonmill.com.
"I'm traveling during the 21-day plan. What do I do?"
You should try to stick to the recipes in the diet, which were carefully developed to maximize the plan. For our test panel, we had several people who had real-world travel plans either for work or over the holidays. They found that it was much simpler than they thought to make the shakes while away, or bring what they could and store it in a fridge.
"I'm getting some muscle cramps. What can I do?"
A common cause of muscle cramps is dehydration, so try drinking more water. Low levels of calcium, magnesium, and/or potassium can also contribute to cramps. Happily, many of the Fat Releaser Foods are high in all three of these minerals, including:
spinach, sweet potatoes,
white beans and yogurt. So you may want to repeat recipes you like that feature more of those ingredients.
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"I'm going crazy without coffee!"
You may be going through caffeine withdrawal. A gradual decrease of caffeine is best. Remember: It's fine to have one cup of caffeine a day while on the Digest Diet.
"I don't like the taste of yogurt. How can I make the smoothies taste better?"
Try adding more skim milk and nonfat milk powder instead of the yogurt.
"I've done the 21-day plan and still have weight to lose. What should I do?"
Make sure to take a look at Chapter 8, which gives tips on what to do if you still want to lose more weight after the 21-day cycle. Basically, you’ll want to repeat Phase 2 (Fade Away) for 10 days then Phase 3 (Finish Strong) for 2 weeks. Keep repeating that cycle (no need to take a week off) until you’ve reached your goal weight. Chapter 8 gives additional other tips and variations if needed.
09.06.2017 3:38 pm Updated by Admin
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