Lentils are delicious and nutritious!

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I love soups in the winter. They are comforting, can be very nutritious, and are good for multiple meals which means less cooking for you! One of my favorite soups is lentil soup. It covers all the bases!

Lentils are very nutritious. They contain generous amounts of protein, slow-digesting carbohydrates, and fiber. The soluble fiber in them helps keep your cholesterol down and blood sugars under control. They are a good source of vitamins like folate, niacin, and vitamin E, and are rich in minerals such as calcium, magnesium, phosphorus, and potassium.

Lentils are a type of legume that grows in pods that contain one or two seeds each. They are an ancient food – humans have eaten them for more than 10,000 years. Most of the world’s supply grows in Canada, India, and Australia.

A few years ago, I found a recipe on Hummusapien.com for a Hearty Lentil, Kale, and Potato Soup that we love. It has a wonderful flavor. Like other soups, you can easily adjust it to your liking. Enjoy!

Hearty Lentil, Kale, and Potato Soup

lentilsoup3

  • Prep Time: 10 mins
  • Cook Time: 40 mins
  • Total Time: 50 min
  • Yield: 8 servings

Ingredients

  • 2 tbsp olive oil
  • 2 medium onion, diced
  • 4 stalks of celery, diced
  • 4 large carrots, diced
  • 2 cup dry lentils (not red), rinsed and picked over
  • 8 cup vegetables broth + 1 cup water
  • 2 tsp salt
  • 1 tsp garlic powder
  • 1/2 tsp cumin
  • 1/2 tsp coriander
  • 2 large potato, diced (about 3 cup)
  • 1 bunch kale, ribs removed and chopped finely (or 1 bag of thawed from frozen kale)
  • 4 tsp red wine vinegar
  • Salt and pepper, to taste

Instructions

  1. Heat olive oil in a heavy-bottomed pot over medium heat. Add onion, celery and carrots and sauté until softened, about ten minutes.
  2. Add lentils, broth, water, salt, garlic, cumin, and coriander. Stir together and bring to a boil. Once soup has reached a boil, reduce heat to low and simmer, covered for 20 minutes.
  3. Add chopped potatoes and simmer, covered for 15 more minutes or until potatoes are fork tender.
  4. Add kale and simmer, covered for 5 more minutes, or until kale is wilted.
  5. Remove from heat and stir in red wine vinegar. Season to taste with salt and pepper.
Linda Pisciotta

Linda Pisciotta

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