Christine's Lentil Soup
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Lentils are extremely versatile and make a fantastic source of protein! Join me in this simple tutorial as we whip up a comforting, flavor-packed soup that's perfect for these cold winter days. Packed with protein and wholesome goodness, it's a delicious way to warm your soul, the perfect comfort food to keep you going, and an excellent start to eating right in the New Year!
Ingredients
- olive oil
- 1 clove garlic minced
- 1 med onion diced
- 2 med potatoes diced
- 1 tbsp dried oregano
- ½ tsp cumin
- 1 cup carrots diced
- 1 cup celery diced
- 1 cup French green lentils soaked in water for 24 hours, then rinsed
- 2 32 oz chicken or vegetable broth
- 16 oz tomato sauce
- 8 cups water
- 2 bay leaves
- 1 cup mini tube or elbow pasta cooked according to package directions (add after soup is made)
Instructions
- Sauté olive oil, garlic, oregano, cumin, onion, carrots, celery for 3 minutes.olive oil, 1 clove garlic, 1 med onion, 1 tbsp dried oregano, ½ tsp cumin, 1 cup carrots, 1 cup celery
- Add potatoes and sauté for 3 minutes.2 med potatoes
- Add broth, tomato sauce, water, bay leaves, and lentils- stir and bring to a low boil.2 32 oz chicken or vegetable broth, 16 oz tomato sauce, 8 cups water, 2 bay leaves, 1 cup French green lentils
- Reduce heat to a simmer and let simmer for 3-4 hours until desired doneness, stirring occasionally.
- Once soup is prepared, add cooked pasta.1 cup mini tube or elbow pasta
- Serve with Parmesan cheese if desired.
- Can be stored in the fridge for 4 days or frozen for one month.
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More About This Recipe
From Harvard Health
Lentils are low in sodium and saturated fat, and high in potassium, fiber, folate, and
plant chemicals called polyphenols that have antioxidant activity. These nutritional properties have led researchers to study their effects on chronic diseases. Lentils also contain slow-digesting resistant starch that delays the absorption of carbohydrates with blood sugar-lowering effects, as well as being a
source of prebiotics that feeds gut flora to help prevent digestive diseases. Animal studies have shown that lentils can lower blood pressure, blood cholesterol, and blood glucose. Human studies have found that lentils may improve cholesterol levels in people with diabetes and may protect against breast cancer in women.
plant chemicals called polyphenols that have antioxidant activity. These nutritional properties have led researchers to study their effects on chronic diseases. Lentils also contain slow-digesting resistant starch that delays the absorption of carbohydrates with blood sugar-lowering effects, as well as being a
source of prebiotics that feeds gut flora to help prevent digestive diseases. Animal studies have shown that lentils can lower blood pressure, blood cholesterol, and blood glucose. Human studies have found that lentils may improve cholesterol levels in people with diabetes and may protect against breast cancer in women.
Nutrition
Calories: 221kcalCarbohydrates: 44gProtein: 11gFat: 1gSodium: 309mgPotassium: 777mgFiber: 11gSugar: 5gVitamin A: 3000IUVitamin C: 18mgCalcium: 64mgIron: 3mg
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