With all the fiber and protein from lentils and the vitamins and minerals from the abundance of vegetables, this hearty soup is a perfect Autumn comfort food. I have provided details for vegetarian and non-vegetarian versions.
Serves 6-8
Ingredients:
- Vegetarian version:
- 2 cups dried Lentils, rinsed and drained
- 3 cups Onions, chopped
- 3 cups Celery, chopped
- 3 cups Carrots, chopped
- 2 Leeks, chopped (white party only)
- 2 cups Spinach, chopped
- 2 cloves Garlic, minced
- ¼ cup Olive Oil + more to drizzle on top*
- 3 qts Vegetable Stock**
- ¼ cup tomato paste
- 1 t crushed Red Pepper flakes
- ¾ -! T Kosher Salt
- 1 t dried Thyme
- 1 t ground Cumin
- 2 T Red Wine Vinegar
- Nutritional Yeast (optional for vegan, nutty, cheese-like flavor)
***Heartier, Meat-lover version:
- ¼-1/2 lb. Pancetta or 3-4 pieces Turkey Bacon cut in small pieces
- 3 Qts Organic Chicken Stock
- grated Parmesan Cheese (optional)
Directions:
- Place lentils in a large bowl and cover with boiling water, then rinse and drain.
****Meanwhile, in a large stockpot, sauté garlic, onions, leek, carrot, and celery in olive oil. - Add salt, pepper, and cumin and continue to sauté until tender.
- Add stock, tomato paste and lentils, cover and bring to a boil.
- Reduce heat and simmer for 1 hour.
- Add chopped spinach continue cooking until wilted.
- Add red wine vinegar and stir to combine.
- Ladle into bowls, drizzle olive oil on top and sprinkle with Nutritional Yeast or Parmesan Cheese if desired.
Notes:
* Olive Oil quantity depends on if this is to be vegetarian or meat-lover option
** Vegetable Stock is for vegetarian version, chicken stock is for meat-lover version
*** These are the listed ingredients for the meat-lover option
**** For meat-lover option, begin by browning pancetta or turkey bacon in just 3 T olive oil.
Add vegetables to oil rendered from the meat to sauté, then follow directions above.
(Adapted from The Barefoot Contessa)
Debbie Janoff, CINHC
Wholey Fit Nutrition, LLC
www.wholeyfitnutrition.com
info@wholeyfitnutrition.com