nutritional information

Per SERVING:

  • Calories: 360
  • Protein: 19 g
  • Total Fat: 4 g
  • Carbohydrates: 65 g
  • Sodium: 900 mg
  • Fiber: 19 g
  • Sugar: 12 g
Vegan

Main-Dish Lentil-Vegetable Soup

Main-Dish Lentil-Vegetable Soup

Serves 4

This flavorful soup with its protein-rich lentils is substantial enough to enjoy as a main dish. One note: Even though most lentils today are picked clean, sort through them just in case to remove any debris.    If you’re pinched for time, skip the initial sauté that starts the soup; however, those few extra minutes (and the 1 extra pan it takes) greatly enhance the overall flavor. To add some greens with no extra cooking, chop some baby spinach, and stir it in just before serving. The heat from the soup will just wilt the spinach. 
  • 1 Tbs. olive oil
  • 1 medium-sized yellow onion, chopped
  • 2 cloves garlic, minced
  • 2 to 3 carrots, peeled and cut into ¼-inch dice
  • 1 parsnip, peeled and cut into ¼-inch dice
  • 1 small celery root, peeled and cut into ¼-inch dice
  • 1 ¼ cups dried brown lentils, sorted and rinsed
  • 6 cups vegetable stock or water
  • 1 Tbs. tamari soy sauce
  • Salt and freshly ground black pepper
  • Minced fresh parsley for garnish
  1. Heat oil in skillet over medium heat. Add onion and garlic, cover and cook until softened, about 5 minutes; transfer to slow cooker.   
  2. Add carrots, parsnip, celery root, lentils, stock, tamari, salt and pepper. Cover, and cook on low until lentils and vegetables are tender, 6 to 8 hours. To serve, adjust seasonings to taste, and garnish with fresh parsley.    

 

STOVETOP METHOD: Heat oil in a 5- to 6-quart pot over medium heat. Add onion and garlic. Cover, and cook 5 minutes to soften. Add carrots, parsnip, celery root, lentils, stock, tamari, salt and pepper. Reduce heat to low. Cover, and cook, stirring from time to time, until lentils and vegetables are tender, 1 to 1 1/2 hours. Taste and adjust seasonings, if necessary. Garnish with parsley, and serve.

 

November 2004

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