Love Your Heart! Greek-Style Red Lentil Soup
Aside from being one of the easiest members of the legume family to cook, lentils are filled with an abundance of nutrition that helps us live a healthy life. One of their key contributions is the ability to lower cholesterol while helping to manage blood sugar levels. This is due to their high fiber content preventing blood sugar levels from rising rapidly after a meal, which also contributes to a maintaining a healthy digestive track! But that’s not all, lentils have a huge positive impact in preventing heart diseases like coronary heart disease and cardiovascular disease.
So if the health benefits listed above haven’t sold you on lentils, let me assure you with the fact that they taste AMAZING and will totally fill you up! To prove this, I’d like to share a favorite recipe of mine, Greek-Style Red Lentil Soup.
• 1 T olive oil
• 12 cloves of garlic, minced (less if the cloves are big)
• 8 scallions, chopped
• 6 ounces of tomato paste
• 1 T fresh mint (or 1 tsp dried)
• 1 tsp dried oregano
• 2 cups red lentils, rinsed and picked over
• 7 cups water
• 1 cup orange juice (2-3 fresh oranges)
• 8 sprigs dill, minced (or to taste)
• 6 ounces baby spinach (or any green that is in season like chard, kale, bok choy)
• salt and fresh ground pepper to taste
• fresh lemon juice to taste
In a large pot, heat the oil and sauté the garlic and scallions over medium heat for about 2 minutes. Add the tomato paste, mint and oregano; cook, stirring often, for 2 more minutes.
Add lentils, water, and orange juice and bring to a boil. Simmer until lentils are tender but not mushy (about 15
minutes). Stir in dill and spinach and simmer for another 2 minutes. Season with salt and pepper. Garnish with lemon.
Makes 8 servings.