Wednesday, 1 October 2014

Lentil Soup - Dinner on "L" Day


So it's dinner time on "L" day and I'm using LENTILS

I made Lentil Soup. This has to be one of my all time favourite soups to make. All the goodness of the veggies and lentils shine through among the deliciously satisfying taste throughout. Yummy!


Servings: 6 - 8 

Ingredients

2 Tbsp olive oil
1/2 large onion, diced
2 garlic cloves, minced
2 carrots, diced
2 celery stalks, diced
1/2 red bell pepper, diced
1 tsp dried basil
1/2 tsp dried oregano
1/8 - 1/4 tsp red pepper flakes (1/4 tsp if you like heat)
3 1/2 (10 oz) = 35 oz cans of beef broth 
1 (14 oz) can crushed tomatoes
1/2 cup lentils
1/2 cup pearl barley
1 Tbsp tomato paste


Directions

1. Heat olive oil in large pot over medium heat. Add the onions and garlic and cook just until translucent. 

2. Add the carrots, celery, red pepper, basil, oregano and red pepper flakes. Cook until vegetables are soft, 5 minutes. 

3. Add the beef broth and crushed tomatoes. Bring everything to a boil. Add the lentils and the pearl barley and turn heat down to a simmer. Cover and let cook for approx. 1 hour to 1 hour and 15 minutes (until lentils are soft). 

4. Turn off heat and stir in the tomato paste. Serve into bowls. 


Enjoy!



LENTILS

Not only do lentils help lower cholesterol, they also manage blood-sugar disorders since their high fiber content prevents blood sugar levels from rising rapidly after a meal. Lentils also provide a great source of important minerals and protein. They are tiny, but oh so filling. 

These are so beneficial to heart health as they have significant amounts of folate and magnesium, which are wonders to the heart and arterial walls. 

In addition to being high in fibre, vitamins and minerals, lentils can increase your energy by replenishing your iron stores. Especially for menstruating women who are more at risk for iron deficiency, lentils are a good idea.



Lentils, cooked
(1 cup)

Molybdenum  330 %
Folate  89.5 %
Fiber  62.5 %
Copper  55.5 %
Phosphorus  50.9 %
Manganese  49%
Iron  36.6 %
Protein  35.7 %
Vitamin B1 27.5 %
Pantothenic Acid  25.2 %
Zinc  22.8 %
Potassium  20.8 %
Vitamin B6  20.5 %


Are you eating LENTILS?

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