Lentil Soup
The colder months are upon us and soups are a hit!
Why not warm up with this healthy recipe, that is much beloved by our very own Dr. Vito!
“Not only is lentil soup delicious, but it’s quite tasty as well. Given the coldest winter months are ahead, this one is a fantastic and simple option to keep me and my family warm and full in my otherwise thermally stingy home.”
-Dr. Vito
Notes:
1. There are several types of lentils: black beluga, french green, red. Some take longer than others to cook. For example, most red lentils I have seen are cut, making them thinner, so they typically need less time to cook. If you overcook, they will become mushy. Mushy is not necessarily a bad thing if you don’t mind the texture.
2. If you are adhering to a strict Whole Foods Plant Based Diet with no sugar, oil, or salt, simply take out the salt and oil in this recipe. It will not make a difference. To sautee your onions and garlic, use water or vegetable broth instead.
3. If you don’t have fresh parsley, you can sub with 2 tablespoons of dried parsley.
4. Lots of canned tomato sauces add extra ingredients. Be sure to get one with no added salt, sugars or oils.
5. Lentil soup can be stored up to 5 days in the refrigerator. You can also freeze in freezer safe tupperware for up to 2 months.
Equipment:
- Pressure Cooker
Ingredients:
- 2 cups dry lentils
- 1 large onion
- 3-5 cloves garlic, minced
- 4 carrots, peeled and diced
- 4 celery, diced
- 8 oz can tomato sauce
- 2 handfuls baby spinach chopped or whole
- 1/4 cup fresh chopped parsley
- 1 bay leaf
- 1 tbsp dried oregano
- 3 tbsp olive oil
Instructions:
1. Saute your onion and garlic in olive oil for a couple of minutes. Once translucent, add the carrots, celery and spinach, and 1 cup water and saute for a few minutes.
2. Add all of the rest of the ingredients (lentils, tomato sauce, bay leaf, parlsey, oregano, s+p) and mix well.
3. Add enough water to cover your lentils and about 1/2 inch more.
4. If pressure cooking, cover and bring to high pressure. Once pressurized, reduce heat to low and pressure cook for 20 minutes. After 20 minutes, turn off the heat and depressurize before opening (make sure to follow the instructions on your pressure cooker).
If boiling in a pot, bring to a boil. Once boiling, reduce heat to medium-low and simmer for about 45 minutes or until lentils are cooked through (they should be soft but not mushy). You may need to add water so keep an eye as it’s boiling. More water will make it a more runny soup. Less water will make it a thicker soup. Make sure to stir occasionally to ensure it’s not sticking to the bottom.
5. Once your lentils are cooked through and you have the desired soup texture (thin or thick), ladle into a bowl and serve!