Heart-Healthy and Protein-Packed Lentil Soup

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Lentil soup is an easy dish to prepare, but you can stretch its worth by adding ingredients that take its nutritional worth to the next level. This lentil soup recipe includes kale, chickpeas, black eye peas, and spices that will offer you both deliciousness, comfort, and a host of vitamins, nutrients, and minerals. Enjoy!

This recipe is more than just lentils. It has a fair dose of kale and other veggies, making each bite go beyond your expectations!

Glows in color and nutrition:

Lentils: are an excellent source of soluble and insoluble fiber, effectively helping to prevent digestive and cardiovascular disorders. They also contribute to lowering cholesterol and maintaining blood sugar levels. Low on the glycemic index, lentils release their sugars slowly, keeping you fuller and more balanced for longer.

Lentil Soup

Serves 8

Ingredients:

  • 1 white onion, diced
  • 2 carrots, chopped, diced
  • 2 celery stalks, diced
  • 1 teaspoon sea salt
  • 1 teaspoon black pepper
  • 1 pound kale leaves, chopped
  • 3 garlic cloves, peeled and mashed
  • 2-3 tablespoons olive oil
  • 3 generous tablespoons tomato paste
  • 2 cups green lentils
  • 1 can (15-1/2 ounces) black eye peas (or any other bean)
  • 1 can (15-1/2 ounces) chick peas
  • 1 teaspoon cumin
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • 1/4 teaspoon sweet paprika
  • 10 cups of water
  • Fresh parsley, red pepper flakes, lemon zest and olive oil for garnish

Direction:

In a large, deep pot brought to medium-high heat, add the olive oil, onion, carrot, celery, salt and pepper. Cook for about 3-4 minutes, mixing with a spatula. Add the kale and garlic and continue to saute until the mix has reduced in volume by one-half.

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Mix in the tomato paste until evenly distributed. Add the remaining ingredients, but only 6 cups of the water. Stir. When the mixture reaches a boil, reduce the heat to a simmer. Put a lid on the pot and let simmer for about 10 minutes or until the lentils begin to get larger and soften slightly. Add water 1 cup at a time until it reaches the thickness or lightness that you desire. I stop around 2 more cups, but you can add as much as 4 more cups. Put the lid back on the pot and let simmer for another 20-25 minutes, or until the veggies are tender and the lentils and beans completely cooked.

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Set aside the pot and let it cool slightly before blending it. You can eat it chunky or blended, depending on your mood. Serve hot or cold and with a garnish of fresh parsley for added aroma, red pepper flakes for some spice, and lemon zest for flavor. Drizzle with olive oil for a bit more flavor with each bite and a beautiful presentation. Enjoy!

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Bon Appetit!

xo Aylin

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  • http://hampiesandwiches.blogspot.com/ Eileen

    Lentils and greens are truly the best. This soup sounds so delicious for a cold winter’s day!