Lovin Lentils

 I decided to change the name of my blog to "A Slice of Nutrition" since I think it better represents the essence of my blog.  I want to teach nutrition tidbits to my readers that are backed by nutritional science.  I'm also going to start incorporating more recipes into my posts.  I hope you like my new logo!  Without further ado, here is my latest topic...

Red Lentil Soup with 12-Grain Cheesy Toast

Lentils are a nutritious legume that provide the following benefits:

1.     Good source of vegetarian protein (9 grams per ½ cup)

2.     Very good source of fiber (8 grams per ½ cup)- fills you up, not out!

3.     Rich in essential nutrients such as folate, manganese, and iron

4.     Quick to prepare- no need to soak overnight like beans

5.     Available year round!

6.     Best of all: they’re dirt cheap

So it’s no wonder Esau was so willing to trade away his birthright.  He must have known all the health benefits of lentils!  Lentils come in different colors: red, brown, and green.  Brown and green hold their shape well when cooked and add a great texture.  Red pretty much disintegrates in soup acting like a thickening agent while still providing all the vital nutrition. 

I love making soup for dinner when the weather starts getting cooler.  This past week I made a red lentil soup, a mirpoix-based (onion, carrot, celery) soup with red lentils and wild rice.  It has been a staple at our dinner table for years. The final product was so creamy since the lentils completely dissolved.

Red Lentil Soup

Ingredients:

2 Tbsp Olive oil

2 Vidalia or sweet onions, halved and sliced

3 stalks celery, chopped

2 carrots, chopped

3 cloves garlic, crushed (I use 3 frozen crushed garlic cubes)

Salt and pepper to taste

1tsp Garlic powder

1tsp Onion powder

8 c Water + 2 Tbsp consommé

1 c Dry red lentils, rinsed

¾ c Pearl barley, rinsed

1 Tbsp Lemon juice

1 Tbsp Red wine vinegar

2 Tbsp brown sugar

Directions:

1.     In a large stockpot sauté onion, celery, and carrots in oil on medium-low heat until onions start turning light brown. 

2.     Sprinkle salt, pepper, garlic, and onion powder on onions and celery while cooking. 

3.     Once vegetables appear soft, pour in water + consommé.  Raise heat to high, cover, and bring to a boil.

4.     Once boiled, add lentils and barley and bring back to a boil.  Once boiling, bring to a simmer and cover.

5.     1 hour into simmering, add lemon juice, red wine vinegar, and brown sugar

6.     Simmer for another 30 min-1 hr (total 1.5-2 hours, stirring occasionally)

7.     Enjoy with some rustic bread!