Lentils I Lentil Soup

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Lentils are legumes that are rich in nutrients and can be used in many cooking applications. Here are some facts about them, and tips for using them in the kitchen.

1.They are rich in protein and fiber, which can keep us nourished and full after we eat.

2.They are a source of minerals such as iron, potassium, phosphorus, and magnesium.

3.Research has shown that eating lentils regularly may help to lower both cholesterol and the risk of heart disease.

4.Lentils are shelf stable and convenient, as they take as little as 15-20 minutes to cook, and do not need to be soaked first.

5.There are several different types of lentils. Among the most common are green, brown, and French lentils, which are tasty in soups and grain dishes. There are also red and yellow lentils, which make a tasty base for curries.

6.These legumes are mild in flavor, they make a neutral plant base for spiced chili, tacos, veggie burgers, or meatloaf.

7.Lentils can also be served cold as a satisfying addition to salads.

Information gathered & adapted from:




Lentil Soup

2 tablespoons olive oil
1 cup finely chopped onion
1/2 cup finely chopped carrot
1/2 cup finely chopped celery
1 pound lentils, picked and rinsed
2 large russet potatoes, cut into 1/2 inch cubes
1 cup peeled and chopped tomatoes
2 quarts chicken or vegetable broth
1/2 teaspoon freshly ground coriander
1/2 teaspoon freshly ground toasted cumin
10 oz package frozen spinach
2 scallions, finely chopped


1.Place the olive oil into a large 6-quart soup pot or Dutch oven and set over medium heat. Once hot, add the onion, carrot, and celery and sweat until the onions are translucent, approximately 6 to 7 minutes.
2.Add the lentils, potatoes, tomatoes, broth, coriander, cumin and stir to combine. Increase the heat to high and bring just to a boil. Reduce the heat to low, cover and cook at a low simmer for about 25 minutes. Add the frozen spinach and continue to cook until the lentils are tender, approximately 10 to 15 minutes.
3.Top with chopped scallions as desired and serve immediately.

Serving Size: 1/6th recipe

Nutrition Information per Serving: 5 grams total fat, 0.7 grams saturated fat, 49 grams carbohydrate, 5 gram fiber, 12 grams protein, 913 milligrams sodium, 1072 milligrams potassium, 5 grams sugar

Recipe adapted from:

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