Lentil-Vegetable Soup

Lentil-Vegetable Soup

This powerhouse of a soup is easy to make, doesn’t require much dishwashing, is cheap, and is nutrient dense. What’s not to love!? Start about 2 1/2 hours before you want to eat so the lentils have time to cook and the flavors have time to meld, plus prep time.

Let’s talk a little bit about lentils. According to On Food and Cooking, the lentil is most likely the oldest cultivated legume. It is native to Southwest Asia, but is now consumed across Europe and Asia.

Lentils are rich in fiber, iron, calcium, and folate, and are an excellent source of plant-based protein. The type of fiber that lentils contain is called soluble fiber, which becomes gel-like when combined with water. Fiber has many health benefits, including lowering blood cholesterol, lowering blood sugar, and reducing the risk of constipation. 😉

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Rinse your lentils before cooking!
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About 1/4 onion.
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Use the leaves as well as the stalk. The leaves are full of flavor!
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The recipe originally called for 1/4 cup carrots, but I always end up doubling the amount. 🙂
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Parsley – the more herbs the better! Herbs provide lots of flavor without adding extra salt or fat. As a general rule, substitute dried herbs for fresh by using 1/3 the original quantity.
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Before bringing to a boil.
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Try topping with some shredded cheese!

LENTIL-VEGETABLE SOUP

Recipe adapted from “Better Homes and Gardens New Cookbook” 1979

Ingredients:

  • 2 cups dry lentils
  • 1/2 cup chopped onion (about 1/4 medium onion)
  • 1/2 cup chopped celery (about 1 large stalk)
  • 1/2 cup chopped carrots
  • 1/4 cup chopped Italian parsley (or substitute 4 teaspoons dried parsley)
  • 2 cloves garlic, minced
  • 2 1/2 teaspoons salt
  • 1/4 teaspoon pepper
  • 1/2 teaspoon dried oregano, crushed
  • 1-14.5oz can diced tomatoes, in juice
  • 2 Tablespoons wine vinegar

Directions:

  1. Rinse lentils. Drain and place in large pot.
  2. Add 8 cups water and remaining ingredients, except tomatoes and vinegar.
  3. Cover and simmer 1 1/2 hours.
  4. Add tomatoes and vinegar.
  5. Simmer, covered, 30 minutes longer.
  6. Season to taste.

Makes 8-10 servings.

Bon appétit!



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