Lentil Soup
LENTIL SOUP – serves 8
I love making and eating soups! They are pretty easy to make and are a great way to “sneak” a bunch of veggies into your diet. Veggie-based soups tend to be low-cal and can easily be changed by adding different types of proteins (beans, meat, etc.) and whole grains (rice, barley, etc.). Here is the recipe for my favorite Lentil Soup.
1 Tbs. olive oil
1 medium onion, chopped
3 garlic cloves, minced
1 large carrot, diced
2 ribs celery, diced
1 cup white cabbage or kale, diced
2-3 plum tomatoes, diced
2 Tbs. fresh lemon juice
1 c. (8 oz.) dried lentils (or mixed beans)
2 Tbs. balsamic vinegar
4 c. fat-free vegetable broth
1-2 bay leaves
1/4 tsp. ground pepper
Step #1: Soak lentils (or beans – I use a “3 bean medley” from Henry’s Marketplace) in water overnight.
Step #2: Heat oil in a large pot over medium heat. Add onion and garlic stirring until soft, about 10 minutes.
Step #3: Add lentils, vegetable broth, bay leaves and pepper. Mix well and bring to a boil. Reduce heat to low, cover and cook for 45 minutes or until the lentils are tender.
Step #4: Remove and discard the bay leaves.
Step #5: IF DESIRED: Remove half of soup and puree in a blender until smooth, leaving lid ajar to let steam escape. Return pureed mixture to the pot. (I do this when I use lentils. When using the 3-bean medley, I skip this step to keep all of the beans whole. It’s totally up to you!)
Step #6: Add celery, carrots, and cabbage/kale to the soup and cook over medium heat, stirring frequently for 10 minutes, or until the veggies are soft.
Step #7: Add tomatoes, lemon juice and vinegar. Cook until heated through, about 10 minutes.
Step #8: Enjoy!
