During the colder months, I like to eat soups. All types of soups. Soups are hearty, filling, and can be a starter before a meal or the main entree. Lentils are a part of the legume family, high in folate, manganese, protein, and fiber, High fiber foods may reduce the risk of obesity, diabetes, and heart disease. 1 cup of lentils provides 15 grams of fiber.
I like to add lentils to dishes because they are an easy-to-prepare, versatile, and nutritious ingredient. It's easy to eat healthy on a budget with lentils. An affordable source of protein.
Ingredients
- 2 cups dry lentils, rinsed (I used red and green lentils)
- 1 14.5 oz can no salt added diced tomatoes
- 1/2 onion, chopped
- 2 carrots, diced
- 2 stalks celery, chopped
- 2 cloves garlic, minced
- 1/2 cup spinach, rinsed, thinly sliced
- 2 tablespoons extra virgin olive oil
- 2 tablespoons vinegar
- 4 cups water
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- sea salt to taste
- ground black pepper to taste
Instructions
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Large soup pot, heat oil over medium heat. Add onions, carrots, and celery; cook and stir until onion is tender. Stir in garlic, oregano, and basil. Cook for 2 minutes.
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Stir in lentils, add water and tomatoes. Bring to a boil. Reduce heat, simmer for at least 45 minutes. When ready to serve stir in spinach and cook until it wilts. Stir in vinegar and season to taste with salt and pepper.
The Lifestyle Dietitian Notes
*To reduce the prep time use 6 oz frozen mirepoix style blend instead of chopping fresh carrots, celery, and onions. Mirepoix is a combination of chopped onions, carrots, and celery adding flavor and aroma to foods.
