#FoodFocus – Hearty Brown Lentil and Potato Soup

Lentils! Green, brown, black , yellow, red or orange, there is so much nutrition packed into these tiny little legumes. They are high in dietary fiber, which helps stabilize blood sugar levels and lowers cholesterol, are low in calories and are an excellent source of protein, B-vitamins, Iron, Folate and Magnesium (heart health). They support a healthy nervous system for optimal brain function. And did I mention that they contain virtually no fat?!

I have been on a soup thing lately and I remembered that I had a bag of dried lentils in my cupboard. My mom used to make lentil soup all the time. I know I tweaked the recipe a bit but it still brought back some pretty good childhood memories!

Lentils are also available in cans and whether you purchase them in a bag (avg $2 for a 450 gram bag) or in a can (less than $1) they are very easy on the budget.

Here’s what I made tonight: (serves 6, but you can halve the recipe)

You will need:

6 cups water
1 and a half cups dry lentils
1-2 tsp salt
1 cup diced potato
1/2 cup diced onion
1/2 cup sliced zucchini
2 cloves garlic
1/4 tsp black pepper
olive oil

lentil-soup-ingredients

If you’re using the dry lentils, wash them in cool water and check for tiny stones or stems.
Drain and set aside. Bring the water to a boil, add the lentils and salt. Turn down the heat and simmer for 5 minutes. Next, add the rest of the ingredients, except the olive oil, and continue simmering another 20-25 minutes. Stir occasionally, and check for seasoning. Potatoes absorb salt so you might need to adjust this right up to the end. When the lentils are cooked and the potatoes are tender, remove from heat, ladle into bowls and drizzle a little olive oil over the top.

lentil-soup
Lentil and Potato Soup

 

I like to grate some Parmesan cheese on it as well. Enjoy it with a slice of whole wheat bread or a multi-grain bun and you have a satisfying, nutritious and delicious meal!

You might also like:
Brown Lentils on Golden Bed of Polenta

 

Works Cited :

Lentils. (2001-2016). Retrieved from The World’s Heathiest Foods: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=52#descr

Health Benefits of Lentils. (2016). Retrieved from Organic Facts: https://www.organicfacts.net/health-benefits/health-benefits-of-lentils.html

 

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