Mighty Lentils (recipe included)

December 11, 2013 8:04 am

lentilThe mighty lentil has incredible nutritional value.

They are high in B vitamins, protein and have virtually no fat.  For those with individuals with low iron stores, they are rich in iron and folic acid.  Lentils have the highest concentration of antioxidants among the legume family.  Because they are a slow burning carb and very high in fibre,  lentils can help lower bad cholesterol and help stabilize blood sugar.

Lentils are favorable and useful in cooking.  They are quick and easily prepared.  They are readily available and truly economical.

As the weather gets colder, I was in search of a flavorful and satisfying lentil soup. My favorite so far is the French Lentil Soup from Epicurious.com.

 

Ingredients

  • 3 tablespoons extra–virgin olive oil
  • 2 cups chopped onions
  • 1 cup chopped celery stalks plus chopped celery leaves for garnish
  • 1 cup chopped carrots
  • 2 garlic cloves, chopped
  • 4 cups (or more) vegetable broth
  • 1 1/4 cups lentils, rinsed, drained
  • 1 14 1/2–ounce can diced tomatoes in juice
  • Balsamic vinegar (optional)

Preparation

Heat oil in heavy large saucepan over medium–high heat. Add onions, celery, carrots, and garlic; sauté until vegetables begin to brown, about 15 minutes. Add 4 cups broth, lentils, and tomatoes with juice and bring to boil. Reduce heat to medium–low, cover, and simmer until lentils are tender, about 35 minutes.

Transfer 2 cups soup (mostly solids) to blender and puree until smooth. Return puree to soup in pan; thin soup with more broth by 1/4 cupfuls, if too thick. Season with salt, pepper, and a splash of vinegar, if desired. Ladle soup into bowls. Garnish with celery leaves.

*my notes:

chicken broth can be used in place of vegetable broth

handfuls of kale and or spinach can be added in the last few minutes of cooking

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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