Tuesday, March 5, 2013

Lentil Veggie Soup

I have wanted to try lentils for awhile now but I was kinds nervous. What if I don't make them right?  What if they are blah and I am stuck with them?  I always feel bad when I toss out food.
Last weekend I was at a church retreat and one of the women made a Vegetable Lentil Soup.  I jumped at the chance to try it and loved it.  I asked her how she made it and it was one of those this that and the other thing recipes.  So I took her basic ingredients and made my own measurements.  It was just as good as hers.
This soup is high in vitamins and fiber which will make you feel fuller longer.
Look for Vegetable Stock no broth stock has a deeper color and flavor broth taste vegetable flavored water I use Kitchen Basics.  This soup is vegetarian, vegan, grain free, paleo esq.

l c lentils
11.5 oz tomato juice try to use low sodium
5 1/2 c Vegetable Stock unsalted
1 1/2 c water
2 lrg carrots diced
2 celery stalks diced
1 med onion diced
2 cloves garlic minced
1 tbl Extra Virgin Olive Oil
salt and pepper

Pour lentils in a colander rinse and pick over looking for any stones.
In a large pot over med heat pour in the oil and heat for 1 min add carrot,s celery, and onion saute for 3 min stirring a couple times.  Add the garlic and 1/2 tsp salt stir well cook about 2 min more.  Add lentils tomato juice vegetable stock and water bring to a light simmer reduce heat to low using the pot lid cover at a angle so a small crack lets some of the steam out. Simmer 1 hour without stirring   Lift lid stir and check lentils for texture if they are still a little hard return lids and simmer a few minuets more.  The lentils should be al dente and not mushy.

Calories 143
Calories from Fat 20
Total Fat 2.2g
Saturated Fat 0.3g
Trans Fat  0.0g
Cholesterol 0mg
Sodium 311mg
Total Carbohydrates 23.6g
Dietary Fiber  8.9g
Sugars 5.8g
Protein 8.8g
Vitamin A 67%
Vitamin C 12%
Calcium 3%
Iron 12%

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