healthy eating

Ingredients:

• 2 cups dried lentils, rinsed and drained
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 3 cloves garlic, minced
• 6 cups vegetable or chicken broth
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon smoked paprika
• 1 bay leaf
• Salt and black pepper, to taste
• 2 tablespoons olive oil
• 1 tablespoon red wine vinegar
• Fresh parsley, chopped, for garnish

Instructions:

1. In a large pot, heat the olive oil over medium heat. Add the onion, carrots, and celery, and sauté for 5-7 minutes, or until the vegetables are softened.
2. Add the minced garlic and sauté for an additional 1-2 minutes, or until fragrant.
3. Add the lentils, broth, cumin, coriander, smoked paprika, bay leaf, salt, and black pepper. Stir well to combine.
4. Bring the soup to a boil, then reduce the heat to low and simmer for 35-40 minutes, or until the lentils are tender.
5. Remove the bay leaf from the soup and discard. Add the red wine vinegar and stir well.
6. Using an immersion blender, blend the soup until it is mostly smooth. (Alternatively, transfer the soup to a blender and blend until smooth, then return the soup to the pot.)
7. Taste the soup and adjust the seasoning as needed. If the soup is too thick, add a little more broth or water to thin it out.
8. Serve hot, garnished with chopped fresh parsley.

My thoughts on this dish:

Lentil soup is one of my favorite dishes. I enjoy experimenting with the different spices and seasonings involved, as it turns the cooking process into a bit of a mad scientist experiment. It’s also vegetarian-friendly and good for all seasons.

To start, I sauté diced onions, carrots, and celery in olive oil until they’re soft and fragrant. Then I add in garlic and spices like cumin, coriander, and smoked paprika, which add depth and complexity to the soup’s flavor profile.

Next, I add in dried lentils, vegetable broth, and a can of diced tomatoes. I let the soup simmer for about 30-40 minutes, until the lentils are tender and the flavors have melded together.

Just before serving, I add in chopped fresh spinach, which adds a pop of color and nutrition to the dish. I also like to top my soup with a dollop of Greek yogurt and a sprinkle of chopped fresh parsley, which adds a creamy texture and bright herbaceousness to the dish.

When I serve the lentil soup, I like to pair it with a crusty baguette or some warm naan bread for dipping. The dish is comforting, hearty, and incredibly satisfying, making it the perfect choice for an easy weeknight dinner.

-Denny

Further resources on Lentils and what a cool ingredient they are:

1. “10 Health Benefits of Lentils” by Healthline: https://www.healthline.com/nutrition/lentils-benefits
2. “7 Surprising Benefits of Lentils” by EatingWell: https://www.eatingwell.com/article/15509/7-surprising-benefits-of-lentils/
3. “Why Lentils Are One of the World’s Healthiest Foods” by One Green Planet: https://www.onegreenplanet.org/natural-health/why-lentils-are-one-of-the-worlds-healthiest-foods/
4. “Lentils: Nutrition, Benefits, Side Effects, and More” by WebMD: https://www.webmd.com/diet/lentils-health-benefits
5. “Lentils: The little legume that could” by BBC Good Food: https://www.bbcgoodfood.com/howto/guide/lentils-little-legume-could

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