Satisfying Healthy Lentil Soup

Now that Fall is here, it’s the perfect time to start creating some soup recipes. There’s just something about a nice warm bowl of soup on a chilly Fall day. Even if you live in a warmer environment, soups are still a delicious option. This recipe is not only a delicious one but it’s also a healthy one!

Lentil Soup

Ingredients: 

  • ¾ cup lentils
  • 2 tablespoons minced garlic
  • ½ cup diced onions
  • ¾ cup diced leeks
  • ½ cup diced carrots
  • ½ cup diced celery
  • 4 ½ cups Chicken Stock

Spice Sachet

  • 6” by 6” piece of cheese cloth or ½ inch by 6 inch piece of cheese cloth
  • Peel of ½ lemon
  • 1 small bay leaf
  • ¼ teaspoon fresh thyme
  • ¼ teaspoon caraway seed
  • 1 tablespoon sherry wine vinegar
  • 1 teaspoon salt

Use a length of dental floss (string or cooking cord to tie the corners of

the cheese cloth with spices into a ball) These spices will flavor the soup.

Preparation: 

  1. Rinse lentils with cool water and set aside (pick out foreign bodies (e.g. bad beans, soil).
  2. In a medium soup pot, sauté garlic and onions adding 1 tablespoon water or stock to prevent scorching.
  3. Add remaining vegetables and continue to sauté for 5 minutes.
  4. Add lentils to vegetables. Pour in Chicken Stock and mix well
  5. Combine sachet ingredients and place in center of cheesecloth. Bring together corners of cheesecloth to form a pouch and tie with strip close to ingredients to form a dense ball. Drop sachet into soup mixture and cook over medium heat until lentils are tender, about 20 to 25 minutes. Lift out sachet and discard.
  6. Add sherry wine vinegar and salt. Stir & serve

Makes 4 (3/4) cup servings, each containing:

Approximately 115 calories
20 gm. Carbohydrate
Trace   of fat
Trace cholesterol
8 gm. protein
217 mg sodium

Quick Tip

Tying the spices in a small bundle or sachet allows you to easily remove them after the soup is flavored. It prevents someone from biting into something unpleasant such as the stem of the bay leaf or thyme.

To give it a Caribbean flare you may add 1 whole uncut Scotch Bonnet Pepper to the sachet for that distinctive flavor.

Now it’s your turn – do you have a favorite lentil soup recipe you’d like to share? If so, please leave a comment below with it! 

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