Servings: 12 one cup
Prep Time: 10 minutes
Cook Time: 1 hour
Featuring the small but mighty lentil! This hearty, flavorful soup will keep you warm, healthy and satisfied on those chilly fall and winter days. Lentils, a tiny little legume or pulse, are not only high in both cholesterol lowering soluble fiber and insoluble fiber, but are also packed full of essential vitamins and minerals like folate, copper and iron. Combined with onions, tomatoes, carrots, celery and spinach, this soup packs in the veggies and vitamins to get you through cold season. For a new kick to a classic recipe, add cumin which is known not only for its peppery nutty flavor and to soothe tummies, but for its high content of energy and immune boosting iron and cancer fighting antioxidants. This recipe is sure to become one of your go-to healthy meals to get you through the holidays and into spring.
In a large soup pot, heat oil over medium heat. Add carrots, celery and onions and cook, stirring occasionally for about 10 minutes or until the vegetables have softened. Stir in garlic and cook for another minute.
Add lentils, water, tomatoes and cumin. Bring to a boil. Reduce heat to low, and simmer for about one hour or until lentils are tender.
When lentils are tender, stir in spinach and basil, and cook until it wilts. Stir in wine, and season to taste with salt and pepper.
For a creamy texture, remove about half of soup when cooled and puree in a blender. Add back to pot, garnish with basil, and enjoy!
- 1/4 cup olive oil
- 3 stalks celery or about 1 cup, chopped
- 3 medium carrots or about 1 cup, chopped
- 1 large white onion, diced
- 4 cloves garlic, minced
- 2 cups dry lentils
- 8 cups water
- 1 tablespoon reduced sodium vegetable bouillon
- 1 (14.5 ounce) can crushed tomatoes
- 2 teaspoons cumin
- 3 cups spinach, rinsed and roughly chopped
- ¼ cup chopped fresh basil or 1 tablespoon dried basil
- ½ cup white wine
- salt to taste
- ground black pepper to taste