Lentil Soup

Recipe adapted from The Nutrition Action Newsletter.

Ingredients

• 3 cups dry lentils
• 7 cups water
• 2 tsp salt
• 6-8 medium-sized cloves of garlic, crushed
• 2 cups onion, chopped
• 2 stalks of celery, chopped
• 2 medium carrots, sliced or diced
• Optional herbs (1/2 to 1 tsp basil, 1/2 tsp thyme, 1/2 tsp oregeno)
• Lots of freshly ground black pepper
• 2-3 medium-sized tomatoes
• Red wine vinegar, to drizzle on top

Preparation

1. Place the lentils, water and salt in a kettle. Bring to a boil, lower the heat to the slowest possible simmer, and cook quietly, partially covered for 20-30 minutes.
2. Add the vegetables (except for the tomatoes), herbs and black pepper. Partially cover and let simmer peacefully another 20-30 minutes, stirring occassionally.
3. Heat a saucepan full of water to boiling. Drop in the tomatoes for 10 seconds, then take them out, peel off the skins, and squeeze out the seeds. Chop the remaining pulp and add to the soup. Let the soup cook for at least 5 minutes more.
4. Serve hot, with a drizzle of vinegar on top of each steaming bowl.

Nutritional information

Makes 8 servings, each having 260 calories, 18g protein, 1g fat, 46g carbohydrates, 17g fiber and 610mg sodium.

Next post (newer)

Roasted Pepper and Chickpea Salad

Previous post (older)

White Chicken Chili