A Healthy Lentil Super Soup

 

Lentils are a healthy superfood … rich in protein, fiber, iron, B6 and folate, antioxidants and an anti-inflammatory. Lentils are the edible seeds from the legume family. They are also great for a Gut health.  Lentils do not require soaking before using and cook to a creamy soup and is very easy to prepare, and usually ready in 15-20 minutes.  Prepare a batch on the weekend and use through the week, hot dishes or cold in salads! Super for you and super delicious!

 

To Healthy Eating!

Melissa

P.S. Don’t forget to follow me in the Power of 5 Test Kitchen and join in the happenings!

A Health Lentil Super Soup

Lentils are a healthy superfood … rich in protein, fiber, iron, B6 and folate, antioxidants and an anti-inflammatory
Prep Time 20 mins
Cook Time 1 hr 30 mins
Total Time 1 hr 50 mins
Course First Course to Meal, Main Course, Soups & Stews
Cuisine All American, Middle Eastern
Servings 8 Servings

Ingredients
  

  • 1 tbsp extra virgin olive oil
  • 1 medium sweet yellow onion (about 1 cup chopped)
  • 2 carrots peeled and chopped
  • 2 Celery stalks chopped
  • 3 garlic cloves pressed or minced
  • 1 teaspoons ground cumin
  • 1 teaspoon curry powder
  • ½ teaspoon dried thyme
  • 1 large can 28 ounces diced tomatoes, lightly drained
  • 1 cup dry red or green lentils picked over and rinsed
  • 4 cups vegetable broth
  • 1 cups water may need more depending on thickness preferred
  • 1 teaspoon salt more to taste
  • ¼ tsp of Cayenne pepper or red pepper flakes more can be added I you want more heat
  • Freshly ground black pepper to taste
  • 1 cup chopped fresh kale tough ribs removed or spinach.
  • 1 to 2 tablespoons lemon juice ½ to 1 medium lemon, to taste

Instructions
 

  • Warm the olive oil in a large Dutch oven or pot over medium heat.
  • Once the oil is shimmering, add the chopped onion and carrot and cook, stirring often, until the onion has softened and is turning translucent, about 5 minutes.
  • Add the garlic, cumin, curry powder and thyme. Cook until fragrant while stirring constantly, about 30 seconds. Pour in the drained diced tomatoes and cook for a few more minutes, stirring often, in order to marry their flavors.
  • Pour in the lentils, broth and the water. Add 1 teaspoon salt and a pinch of red pepper flakes. Season generously with freshly ground black pepper.
  • Raise heat and bring the mixture to a boil, then partially cover the pot and reduce the heat to maintain a gentle simmer. Cook for 25 to 30 minutes, or until the lentils are tender but still hold their shape.
  • Transfer 2 cups of the soup to a blender. Securely fasten the lid, protect your hand from steam with a tea towel placed over the lid, and purée the soup until smooth. Pour the puréed soup back into the pot. (I use an immersion blender to blend a portion of the soup.)
  • Add the chopped greens and cook for 5 more minutes, or until the greens have softened.
  • Remove the pot from the heat and stir in 1 tablespoon of lemon juice.
  • Season to taste.
  • Serve while hot. Leftovers will keep well for about 4 days in the refrigerator, or can be frozen for several months (just defrost before serving).

Notes

Melissa’s Modifications:
There are many varieties and colors of Lentils; brown, red, yellow, green which are the most popular. Yellow and red lentils are split and cook quickly.
Lentils can be made to add protein to a delicious salad, used as a base of a spread or dip, uses for this versatile.
They are high in fiber and support a healthy bowl and growth of healthy gut bacteria.
Nutrition Values: 1 serving -366 Calories; 15.5g Fat; 0mg Cholesterol; 47.8g Carbs – 11g Fibers, 10.8g Sugars; 14.5g Protein.