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Lentil Soup

This hearty and nutritious soup is a satisfying meal to warm the coldest winter days.

Per Serving: 220 Calories, 6g Fat, 0mg Cholesterol, 742mg Sodium, 30g Carbohydrate, 7g Dietary Fiber, 5g Sugars, 12g Protein
Yield: 12 - 1.25 cup servings

Ingredients

  • 1 package (16 ounces) French green lentils
  • 2 teaspoons sea salt
  • 1/3 cup extra virgin olive oil
  • 1 bay leaf
  • 2 stalks celery, chopped
  • 1 cup chopped onion
  • 2 carrots, chopped
  • 2 garlic cloves, mashed
  • 2 plum tomatoes, chopped
  • 1 carton (26 ounces) Parmalat chopped tomatoes
  • 2 cups chopped kale, stems removed
  • 3 cans (14 ounces each) reduced sodium vegetable broth
  • ¼ teaspoon freshly ground black pepper
  • Fresh parsley, for garnish, optional
  • Parmesan cheese, for garnish, optional 

Instructions

  1. Wash lentils and place in a large soup pot. Cover lentils with water and add 1 teaspoon sea salt. Bring to a boil and cook for 5 minutes. Drain and rinse lentils and set aside.
  2. Heat olive oil in soup pot with bay leaf over medium heat. Add in celery, onions, carrots, and garlic and cook for five minutes, stirring occasionally. Add in kale and cook until wilted (approximately 5 minutes) then stir in tomatoes. Add in chicken broth, remaining salt, and lentils to pot. Stir all ingredients and bring to a boil over high heat. Reduce heat and simmer uncovered for 15 minutes. Add pepper and remove bay leaf before serving.
  3. Divide into bowls and garnish with parsley, freshly grated Parmesan cheese, and a touch of olive oil if desired. 

Recipe Source: An excerpt from the book Cholesterol Down by Janet Bond Brill, Ph.D., R.D., LDN; Published by Three Rivers Press; December 2006;$13.95US/$17.95CAN; 978-0-307-33911-9 Copyright © 2006 Janet Brill, Ph.D. To learn more about this book please visit http://www.CholesterolDownBook.com 



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