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Recipe of the Week: Lentil Soup

lentil soup

 

 

 

 

 

 

 

 

 

This soup is the perfect transition meal from winter to spring and can easily be made seasonal by changing the veggies and spices. I particularly like the ginger in this recipe, I think it adds both a depth and brightness to the soup. Lentils are also a nutritional powerhouse – 1 cup of cooked lentils has 18 grams of protein, ~16 grams of fiber, 230 calories, virtually no fat, and no cholesterol. The fiber in lentils is soluble and may help lower blood cholesterol levels and thus help reduce your risk of heart disease. There’s no reason not to add lentils and other legumes to your weekly repertoire!

Lentil Soup

serves 3-4, Inspired by Jamie Oliver’s Jamie’s Food Revolution cookbook

1 cup green lentils

1 medium onion

1 large carrot

1 celery stalk

1 clove garlic

1-inch piece of ginger, sliced into thin strips

1/8 teaspoon cayenne pepper

corn kernels from 1 ear of corn or 1/2 cup frozen

2-4 Campari tomatoes

1/2 cup baby spinach (a handful)

1 quart of low sodium chicken or vegetable broth

kosher salt, ground white pepper and thyme to taste

 

1. Chop the onion, carrot, celery and garlic

2. Bring the chicken or vegetable broth to a boil and sautee above ingredients in a saucepan for 6-8 minutes until onions are brown and carrots are soft

3. Meanwhile, slice ginger into thin strips and chop tomatoes

4. When broth is boiling and veggies are done, pour the broth into the saucepan and add the ginger, tomatoes, cayenne pepper, corn and lentils.

5. Simmer with pot covered until lentils are cooked through, approx 16 minutes

6. Stir in spinach until wilted

7. Season to taste with salt, pepper and dried thyme

8. Serve!

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