A Non-Turkey Foodie Friday

Healthy Recipe of the Week

Are you stuffed up to your eyeballs and beyond with turkey and all its fixings?

Do you need a turkey “detox”?

What is another high protein alternative to turkey?

Simple Lentil Soup

Image source: Tufts University

Ingredients

  • 1 tablespoon Vegetable Oil 
  • 1 1/2 cups Onion (chopped) (fresh or frozen)
  • 1 cup Carrots (shredded or diced) (fresh or prepared)
  • 2 teaspoons Garlic (minced) (fresh or prepared)
  • 1 1/2 teaspoons Dried Thyme Leaves
  • 4 cups Low-Sodium Chicken Broth (may substitute for vegetable broth)
  • 1 14.5-ounce can Tomatoes (diced)
  • 1 1/4 cups Brown Lentils (picked over and rinsed)
  • 1 1/4 cups Water
  • 1 Bay Leaf
  • 6 cups Baby Spinach (one 5-or 6-ounce package)
  • *Baby Spinach may be substituted for 2 cups frozen spinach
  • 1 tablespoon Lemon Juice (*to taste)
  • 1/2 teaspoon Salt (*to taste)
  • 1/8 teaspoon Black Pepper (*to taste)

Directions

Heat vegetable oil in a 6-quart soup pot or Dutch over over medium heat. Add onion, cook, stirring occasionally until moisture has evaporated and onions have softened (5 to 7 minutes). Add carrots, garlic, and thyme, cook, stirring until fragrant (about 30 seconds).

Add chicken (or vegetable) broth, tomatoes, lentils, water, and bay leaf. Bring to a simmer. Reduce heat to medium-low, cover and simmer until lentils are tender (50 to 60 minutes). Discard bay leaf.

*Optional (if desired): Purèe about half of the soup with an immersion blender or blender (first, allow sufficient time to cool to avoid burns). Return purèe to rest of soup.

Shortly before serving, heat soup over medium-high heat. Add spinach and stir until spinach has wilted (about 1 minute). Season with lemon juice, salt, and black pepper. 

*The soup will keep, covered, in the refrigerator for up to 3 days or in the freezer for up to 4 months. It is recommended to freeze before adding spinach. 

*The soup may thicken upon standing. Add a little water or additional broth to achieve desired consistency.

Yields: 8 (1-cup) servings

Preparation Time: 1 hour 15 minutes

Nutritional Information (per serving)

160 Calories; 2g Fat (0g Saturated); 25g Carbohydrates; 3g Total Sugars (0g Added Sugars); 5g Fiber; 10g Protein; 260mg Sodium; 328mg Potassium; 51mg Calcium; 0mcg Vitamin D; 3mg Iron

Health Benefits of Legumes

 

 

 

Reference

Tufts University. (2020, February 13). Simple lentil soup. Health & Nutrition Letter: Your Guide to Living Healthier Longer. https://www.nutritionletter.tufts.edu/healthy-eating/recipes/simple-lentil-soup?MailingID=144&st=email&sc=WU20201124-MindDiet&utm_source=ActiveCampaign&utm_medium=email&utm_content=Health+Benefits+of+Legumes&utm_campaign=WU20201124-MindDiet

About rrluthi

Certified fitness expert with a passion for educating and empowering people of all ages (young "kiddos" to the active aging "baby boomers") about the benefits of adopting and maintaining an active, healthy lifestyle, preventing injury, and feeling good. Proven strengths applying cutting-edge fitness/wellness concepts and research through roles as a health coach, fitness trainer, group exercise instructor, and rehabilitation aide—in addition to promoting these concepts in a more systematic way through blogging and social media, community outreach, and corporate wellness program facilitation.
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