| Lentil soup! |
[11 Oct 2006|10:45am] |
I'm obsessed with this soup. I think the last time I posted it, it was April, not exactly soup season. Check this out though, it only takes about an hour to make, and most of it is simmer time, not work/prep time..
2 tbsp olive oil
1 yellow onion, finely chopped
1 celery stalk, thinly sliced
1 carrot, peeled and thinly sliced
1 minced garlic clove
1 bay leaf
2 tsps curry powder
2 cup canned diced plum tomatoes w/ juice
1 1/2 cups dried brown and/or pink lentils rinsed and drained
6 cups low fat, low sodium veg, chicken or beef broth
1 lemon, sliced (Sometimes I leave this out.)
1 cup coarsely chopped spinach
salt and freshly ground pepper
In a saucepan, warm oil. Add onion, celery, carrot, garlic, and bay leaf and saute until the veggies are soft, about 5 mins. Stir in curry powder and cook until fragrant, about 1 minute. Add tomatoes and juice, lentils, stock, and lemon slices. Bring to a simmer. Reduce heat, cover partially, and cook, stirring occasionally, until the lentils are tender, about 30 mins. Discard lemon slices and bay leaf. Just before serving, add spinach, reduce heat to low, and simmer until the spinach is wilted, but still bright green. Season to taste with salt and pepper.
I often sprinkle just a bit of parm cheese on top. I often make double portions and eat the leftovers for lunch, and you can also freeze the leftovers for an easy instant soup later! This soup is really high in protein, iron & other vitamins, and fiber. To increase your iron absorption, take a vitamin C supp w/ this meal.
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| Split Pea Soup |
[11 Oct 2006|10:48am] |
Another fall/winter obsession of mine...
1 tbsp olive oil
1 yellow onion, diced
1 celery stalk, thinly sliced
2 small carrots, peeled and thinly sliced
1 cup dried green or yellow split peas, picked over, rinsed, and drained
4 cups chicken or veg. stock, preferably fat free, low sodium broth
2 tbsp finely chopped parsley
1/2 tsp finely chopped fresh marjoram or 1/4 fsp dried marjoram
1/2 tsp finely chopped thyme or 1/4 tsp dried thyme
salt and freshly ground pepper
Heat saucepan over medium heat, warming oil. Add onion and saute until soft, 3-5 mins. Add celery and carrots and saute until soft, 3 mins.
Add split peas, stock, parsley, marjoram, and thyme. Reduce heat to medium-low, and bring to a simmer. Cover partially and cook until the peas are tender, about an hour.
Coarsely puree 2 cups of the soup in a food processor and return the pureed soup to the saucepan. Season with salt and pepper to taste, return the soup to medium heat, and simmer for 5 mins longer. Taste and adjust the seasoning.
Ladle the soup into warmed bowls, and serve immediately.
This soup is full of protein, fiber, iron, and vitamins! As an added bonus, dried peas have about triple the protein found in fresh peas. To get the most out of the iron in this soup, take a vitamin C supplement after eating the soup. Since this soup freezes well, I often double the recipe so that I can freeze the leftovers.
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