Lentils are chock full of nutrients including potassium, calcium, zinc, niacin and vitamin K. One of the oldest consumed legumes in history, lentils are particularly rich in dietary fiber, lean protein, folate and iron. From the cook’s perspective, lentils are easy to prepare since they don’t require soaking or lengthy cooking times. This simple lentil soup recipe is plant-based, vegan, heart-healthy, delicious and nutritious!
Ingredients (use organic ingredients when available):
- 1 tablespoons extra virgin olive oil
- 1 medium white onion (about 1 cup), finely chopped
- 1/2 cup carrot or 6 baby carrots, finely chopped
- 2 celery stalks, finely chopped
- 1/2 teaspoon sea salt (optional)
- 1 pound dry lentils, picked and rinsed
- 1 cup peeled and chopped tomatoes (no added salt)
- 2 quarts low-sodium vegetable broth
- 1/2 teaspoon ground ginger
- 1/2 teaspoon ground cumin
- 1/4 teaspoon freshly ground pepper
Directions:
Place the olive oil into a large pot and set over medium heat. Once hot, add the onion, carrot, celery and salt. Sweat until the onions are translucent, approximately 6 to 8 minutes. Add the lentils, tomatoes, broth and seasoning and stir to combine. Increase the heat to bring to a boil. Then reduce heat to a low simmer, cover and cook until the lentils are tender, approximately 30 to 40 minutes. Using a stick blender, puree to your preferred consistency. Serves 6.
This recipe is Vegan.
Nutrition Facts per serving: 328 calories, 3 grams fat, 808 mg potassium, 50 grams carbs, 24 grams dietary fiber, 23 grams protein, 4% daily value calcium, excellent source vitamins A, C and iron.
Sodium varies depending upon brands of broth and tomatoes.