Recipes
Mediterranean Lentil Soup
From Food to Live By by Myra Goodman
- 1 tablespoon extra virgin olive oil
- 1 medium yellow onion, cut into
- ¼-inch dice (about ¾ cup)
- 1 celery rib, thinly sliced
- 2 small carrots, thinly sliced
- 2 cloves garlic, minced +1 ½ cups French green lentils, rinsed
- 8 cups blond chicken stock or shitake vegetable stock
- 1 bay leaf
- ½ teaspoon dried oregano
- ½ teaspoon dried basil
- ¼ teaspoon dried red pepper flakes
- 1 teaspoon salt
- ½ teaspoon freshly ground black pepper
- 1 can (14 ounces) diced tomatoes, with their juice
- 3 medium Yukon Gold or waxy potatoes (such as White Rose) cut in + ¼-inch dice (about 2 cups)
- 1 tablespoon fresh lemon juice, or + 1 tablespoon red wine vinegar
- 2 packed cups fresh spinach or chard, well rinsed, stems removed, and large leaves cut into 1-inch ribbons
- Freshly grated Parmesan cheese (optional), for garnish
Heat the olive oil in a large, heavy pot over medium heat. Add the onions, celery, and carrots and cook, stirring frequently, for 5 minutes. Add the garlic and cook until the onion and garlic are soft but not browned, 1 minute longer.
Add the lentils and stock. Increase the heat to high and bring to a boil. Reduce the heat to low and let simmer until the lentils soften, about 20 minutes.
Add the bay leaf, oregano, basil, pepper flakes, salt, pepper, tomatoes, and potatoes. Let the soup simmer until the potatoes are tender, about 20 minutes longer.
Just before serving, remove and discard the bay leaf. Add the lemon juice and spinach to the soup and let simmer gently just until the spinach wilts, about 2 minutes (adding the lemon juice and greens just before serving helps the color of the greens stay bright). If you like a thinner soup, add more stock or some water. Serve the soup hot, garnished with Parmesan cheese, if desired.
Red Lentil Soup
from Moosewood “Cooks at Home”
- 1 ½ cups red lentils
- 6 cups water
- 3 bayleaves
- 4 garlic cloves, chopped
2 slices fresh ginger root, each about the size of a quarter (I sliced them smaller and just left them in)
2 medium carrots (1 cup grated)
- 1 cup canned tomatoes, or 1 medium + fresh tomato, chopped (undrained)
1 small red or green bell pepper (1/2 cup finely chopped)
1 ½ cup chopped onions
- 2 tablespoons olive oil
- 1 ½ teaspoons ground cumin
- 1 ½ teaspoons ground coriander
- pinch of cayenne
- 2 tablespoons fresh lemon juice
- salt and ground black pepper to taste
Sort and rinse the lentils. Put them into a soup pot with the water, bay leaves, garlic and ginger. Cover and place on high heat.
Prepare the carrots, tomatoes, and bell peppers, and add them to the pot. Bring to a boil, stir, reduce the heat, and simmer, covered, for 15 to 20 minutes, until the lentils are tender.
While the vegetables simmer, sauté the onions on medium heat in the olive oil in a heavy skillet for about 10 minutes or until browned. Add the cumin, coriander, and cayenne, and sauté for another minute, stirring to prevent sticking. Remove from heat. When the lentils are tender, remove the bay leaves, and ginger from the soup pot. Stir in the sautéed onions and the lemon juice. Add salt and pepper to taste.
Per 8 oz. serving: 82 calories, 3.3 g protein, 3.2 g fat, 11.2 g carbohydrate, 74 mg sodium, 0 mg cholesterol.
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