Serves 4-8
I am becoming obsessed with lentils wanting to put them in every dish that I make. Who knew that such a tiny food could pack such a punch of health benefits? Lentils are high in protein and fiber, but low in fat. They are a great choice for your heart! Lentils help manage blood pressure, cholesterol, and blood sugar levels. They help promote digestive function and give you doses of energy due to their high iron content. Flavonoids are found within lentils, which can be beneficial for preventing cancer. Lentils can be a great alternative to meat and fish in a variety of dishes. This soup, even though bland in color, really has a flavorful taste. It’s perfect for one of those cool fall days or during the rainy season in Costa Rica.
Ingredients:
2 Tbsp olive oil
1 diced yellow onion
2 cups of diced carrots
1 cup of diced celery
2 minced garlic cloves
12-14 ounce can of crushed tomatoes or 3 large diced beef tomatoes
2 cups of lentils (dry)
6 cups of water
1 1/2 Tbsp of cumin
3 veggie or chicken broth packets or cubes
2 tsp of paprika
3 bay leaves
Juice of 1 lime
¼ tsp pepper
¼ tsp salt
Sprigs of parsley (optional for aesthetics)
Instructions:
1. Dice up carrots, celery, and onion.
2. Mince the garlic cloves.
2. Place oil in the bottom of a pot and add the vegetables stated in directions 1 and 2.
3. Sauté these vegetables until they are soft.
4. Add 6 cups of water to the pot.
5. Add 2 cups of dry lentils to the pot.
5. Cut up 3 large beef tomatoes and add to the pot or drain a can of tomatoes and add to the pot.
4. Add 3 veggie or chicken broth packets/cubes.
5. Add seasonings of bay leaves, cumin, paprika, salt, and pepper.
6. Squeeze in the juice of one lime.
7. Let soup cook on medium heat for 30 minutes.
8. Serve and add optional sprigs of parsley.
Additional Information:
Brown lentils are used in this recipe. They are usually the lentil that is the most common and easiest to find in a grocery store. However, there are many different lentils that you can use. Black lentils are the most nutritious for you and only take about 25 minutes to cook. Red lentils have a special nutty taste and take 30 minutes to prepare. Be careful not to overcook red lentils because they can easily lose their shape and become mushy. Last but not least, green lentils have a zestful earthy taste with hints of pepper. Green lentils take 45 minutes to cook, so make sure if you are using green lentils to let the soup cook accordingly.
Earlier I had explained all the benefits of lentils, however, everything in life comes with both pros and cons. I would like to share with you a few cons about using lentils in your cooking. It is very important to make sure you fully cook your lentils before you consume them as they include the protein lectin. Lectins will attach themselves to your digestive system when in the raw form causing nausea and diarrhea. Why in the world do lectins do this? This serves as a way for the plant to protect itself from predators. In addition, if you consume lentils regularly, they may cause you to have gas and bloat. Many people with autoimmune conditions such as Crohn’s or Hashimoto’s disease may find eating lentils problematic for them.
This soup is perfect for freezing. I usually place the soup into half a pint or pint-sized Mason jars because it is easy to pop one in the microwave for lunch or dinner. This soup can last 1-2 months in the freezer. It’s so nice to be ready for those nights when you just don’t feel like cooking.
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