Red Lentil Soup with “C” Spices

December 14th, 2012

redlentils It’s hard to find time to make healthy dinners during the busy holiday season.  Here’s help: a simple, quick vegetarian soup that takes ten minutes of preparation time and twenty minutes to simmer. Coriander, cardamon, cloves, and cinnamon team up with more traditional soup spices like cumin, cayenne pepper, chili pepper and curry to add an exotic flavor. You probably have many of these “C” spices on hand for holiday cookies. With this soup, you’ll pull them out more than once a year!  Customize the spice combination and vary the flavors the next time you make it.  It’s high in protein and fiber, low in fat and calories, and doesn’t really need salt. Enjoy!

1 small onion, chopped (use pre-diced onions to save time)
1/4 cup chopped red pepper, optional
1 tablespoon olive oil or coconut oil
1 cup red split lentils, rinsed well
4 cups water (or broth)
1 teaspoon ground coriander
1 teaspoon cumin
1/4 teaspoon cayenne and/or chili pepper (more to taste)
1/4 teaspoon cardamon
1/4 teaspoon cloves
1/4 teaspoon cinnamon
Optional: 1/2 teaspoon of sea salt

Saute onion (and red pepper) in oil in a thick-bottomed pot until soft and translucent, about 5 minutes.  Meanwhile, rinse the lentils in a sieve.  Add the rinsed lentils to the translucent onion in the pot alnog with 4 cups of water. Bring to a boil, and add spices. Simmer for 20 minutes.  Adjust spices as desired.


Great Recipe! Chickpea Soup

March 31st, 2011

Chickpea Vegetable Soup With Parmesan and Rosemary

This healthy recipe from Melissa Clark of the New York Times passes the taste test!  You may want add some hot red pepper also.

Time: 1.5–2 hours (plus overnight soaking if you use dry beans)

1 whole clove
1/2 onion, sliced root to stem so it stays intact, peeled
1 pound dried chickpeas, soaked overnight and drained, or 2 15 oz. cans of chickpeas, drained
1 sprig rosemary, plus 1 teaspoon finely chopped leaves
3 garlic cloves, minced
2 fresh bay leaves or 1 dried
1/3 cup extra virgin olive oil
1 1/2 tablespoons salt, more to taste
1 small Parmesan rind, plus 1/2 cup freshly grated Parmesan (vegans use toasted sesame seeds or nutritional yeast)
1 cup diced tomatoes, canned or fresh
2 medium carrots, sliced into 1/4-inch rounds
2 celery stalks, sliced 1/4-inch thick
Zest of 1 lemon
1/4 teaspoon black pepper.


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Lentil and Roasted Garlic Soup

August 21st, 2010

One of the best ways to eat more healthfully is to cook with super foods. This is the best recipe I’ve found for both kale and lentils — a treat from Bon Appetit!


½ cup olive oil
10 garlic cloves, halved
2T rosemary
3 cups water
½ cup green lentils
1 leek, thinly sliced
1 T sage
7 cups vegetable broth (I use Trader Joe’s)
3T soy sauce
¼ cup red lentils
1 ¼ pounds yams or sweet potato, cubed
12 oz. kale, thinly sliced

Optional toppings: grated parmesan, parsley

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