I’ve always loved lentils… Compared to other types of dried beans, they readily absorb a variety of seasonings and flavors from other foods. They are also quick and easy to prepare and available throughout the year.
Even more important than their taste, however, is the fact that lentils are exceedingly high in fiber; and various medical studies confirm that eating high fiber foods not only aids digestion but also helps prevent heart disease. Lentils contribute significant amounts of folate, which helps lower levels of homocysteine, an amino acid that is considered a serious risk factor for heart disease, and magnesium, which improves the flow of blood, oxygen, and nutrients throughout the body. Lentils also help stabilize blood sugar levels and increase energy by replenishing iron levels.
Lentils may be served up in various incarnations of salads and as side dishes; but soup is generally the culinary milieu with which diners are most familiar. And I recently stumbled upon a recipe that’s as easy to prepare as it is delicious…
Ingredients:
1 onion, chopped
¼ olive oil
2 carrots, diced
2 stalks celery, chopped
2 cloves garlic, minced
1 teaspoon dried oregano
1 bay leaf
1 teaspoon dried basil
1 (14.5 ounce) can crushed tomatoes
2 cups dry brown lentils
8 cups chicken (or vegetable) stock
½ cup spinach, rinsed and thinly sliced
2 tablespoons white wine vinegar, or more to taste
Salt & ground black pepper to taste
Directions:
In a large soup pot, heat oil over medium heat. Add onions, carrots, and celery; cook and stir until tender. Stir in garlic, bay leaf, oregano, and basil; cook for 2 minutes.
Stir in lentils and add stock & tomatoes. Bring to a boil. Reduce heat and simmer until lentils are tender, approximately 45 minutes to 1 hour. When ready to serve, remove the bay leaf, stir in spinach and cook until it wilts. Stir in vinegar and season to taste with salt & pepper; add more vinegar if desired.
Notes: This recipe originally called for 8 cups of water. I substituted chicken stock, as it gives the soup infinitely more body and flavor. Vegetable stock also works quite well.
The soup is quite thick, which is how I like it. On the other hand, if you prefer more liquid, feel free to add more stock.
The recipe calls for the addition of vinegar without specification. I choose white wine vinegar as it adds a mellow – rather than a sharp – invigorating touch. Once again, feel free to substitute any form of vinegar you like, also to add more to individual taste.
Bon Appétit!
TAD
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