Lentil Soup

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The picture may not look like much, but this is one of my favourite soup recipes. It is simple yet delicious and hearty soup. Preparation only takes a few minutes, but you will need several hours for simmering. It tastes even better the next day!

Into a large pot place the following:

a meaty ham bone

1 cup each sliced carrot and celery and diced onion

1.5 cups lentils

4 garlic cloves, minced

1 tsp each marjoram and thyme

1 bay leaf

8 cups water

(1/2 cup barley, if so desired)

Bring to a boil. Reduce heat and simmer, covered, for 2-6 hours until lentils are tender. Remove ham bone and bay leaf. If desired, you can shred/chop bits of ham and add back to the soup.

Just before serving add: fresh ground pepper to taste and 1/4 cup white vinegar.

 

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Maui Black Bean Soup

This recipe is from Tosca Reno’s Eat-Clean Diet Cookbook, and it was fabulous! The recipe didn’t call for it, but I added cilantro and a bit of fresh lime juice to the finished product.

2 tbsp extra virgin olive oil

2 ribs celery, 1 fat carrot or 2 thin, 1 small red onion, 1 red pepper, 1 green pepper, all chopped

2 cloves garlic, pressed

1 tsp each: dried cumin, dried basil, dried oregano, chili powder

4 cups low-sodium chicken or vegetable stock

2x420ml cans black beans

1-420ml can diced tomatoes

1 cup corn kernels, fresh or frozen

seal salt and fresh ground pepper

  1. In large pot, heat oil over medium heat. Add vegetables and saute until onion becomes translucent, about 8 minutes. Add garlic and herbs/spice. Cook another 2 minutes.
  2. Add stock, beans and tomatoes. Bring to a boil and then reduce heat, cover and let simmer for 20 minutes. Puree to desired consistency. Add corn and let simmer 5 minutes. Season with salt and pepper. Serve hot.

Makes 8 servings.

Per serving: 178 calories, 9g protein, 26g carbs, 8g fibre, 6g sugar, 4g fat

 

Roasted Tomato & Sausage Soup

 
8 tomatoes, quartered
1 onion, wedged
3 links Italian sausage, quartered (you could omit this or use turkey Italian sausage)
2-3 cloves garlic, still in skin
2-3 tbsp olive oil
salt and ground pepper
dried basil, oregano, parsley, and paprika, as much or as little as you like
10 ounces low sodium chicken broth
 
1. Put vegetables, sausage, and garlic on baking sheet. Drizzle with oil. Sprinkle with seasonings. Roast at 450F for 40-50 minutes, stirring after 20 minutes.
2. Remove sausages and slice; set aside.
3. Squeeze garlic out of skin and discard skin. Peel tomatoes, if desired.
4. Put vegetables in blender along with brown bits scraped from baking sheet. Blend until fairly smooth. You may need to do this in two batches.
5. Pour into saucepan with broth and sausages. Bring to a boil and serve.
 
Makes about 4 cups of soup.
 
Per 1 cup:  approx. 229 calories, 9 g carbs, 15 g fat, 16 g protein (with sausage), 2 g fiber, 0 sugar