Recipe of the Month

Hearty Soup as Part of a Healthier New Year

If you are one of the many people who start off the new year with resolutions to incorporate a healthier diet into your everyday lifestyle, why not considering including a hearty lentil soup into your meal plan?

Soups are a fantastic choice for a healthy diet, providing much-needed warmth during cold winter months, while also filling hungry bellies quickly. Traditionally lower in calories than most meals, soups can be used as a practical and safe way to include vital nutrients while still losing excess, post-holiday weight. Lentil soup, in particular, provides the wise food connoisseur with a high-fiber food staple that provides essential micronutrients such as protein, folate, iron, copper, manganese, and B vitamins. Only providing around 200 kCal of energy per cup of cooked lentils, and containing almost no fat, these nutrient-dense legumes have also been noted to stabilize blood sugar, lower cholesterol levels, and pack a protein punch.

So, if you are considering adding lentil soup to your diet, why not try MB’s Hearty Vegan Lentil Soup? This recipe is heart-healthy, vegetarian and vegan friendly, low-cost, easy to make, and, most importantly, delicious. Give it a try and let me know what you think!

MB’s Hearty Vegan Lentil Soup

Ingredients

  • ½ sweet onion, chopped
  • 4 carrots, diced
  • 4 stalks celery, chopped
  • 4 cloves garlic, minced
  • 2 teaspoons dried oregano
  • 2 bay leaves
  • 2 teaspoons dried basil
  • 1/2 teaspoon red pepper flakes (more if you like spicy food)
  • 1 (28 ounce) can crushed tomatoes (Italian style is best)
  • 2 cups dry lentils
  • 6 cups veggie broth
  • salt to taste (pink Himalayan is best)
  • freshly ground black pepper to taste

Directions

  1. In a large soup pot, heat up 2 cups of veggie broth. Add onions, garlic, carrots, and celery; cover, cook, and stir occasionally until veggies are tender.
  2. Add remaining veggie broth, crushed tomatoes, lentils, and spices, and bring to a boil.
  3. Reduce heat, and simmer until lentils are fully cooked (around an hour), stirring occasionally.
  4. When ready to serve, season to taste with salt and pepper.

Contact

Marybeth Mitcham
Nutrition, Food Safety, and Healthy Living Educator
mem467@cornell.edu
518-623-3291 or 668-4881

Last updated December 11, 2017