Lentil Soup

LENTILS

Legumes, such as lentils, beans, peas, and peanuts, come from the fruit or seed of a plant. Lentils are considered a superfood since they are packed with protein, fiber, vitamins and minerals. As an added bonus, they are naturally gluten-free! They’re a great nonperishable item to keep on hand as they are inexpensive, have a long shelf life, are easy to prepare and can be added to soups and salads to boost the nutritional value.

Lentils have a low glycemic index, meaning the carbohydrate won’t spike your blood sugar. Foods are classified into three categories, Low, Medium and High GI, ranging on a scale of 0-100. The lower the index, the less work your body needs to do to keep your blood sugar levels in balance. The higher the index, the quicker the glucose absorbs into the bloodstream and the harder the body must work in order to digest those foods. Quick, high rises in blood sugar eventually lead to greater drops. The steeper the drop, the more likely you are to experience mood swings and sugar cravings. More info on the glycemic index here.

Lately, I’ve been taking homemade soup to work as it’s quick to prepare and easy to eat in between meetings. Not only are homemade meals generally healthier than most takeout options, but cheaper as well. I made a weeks’ worth of soup for the price some spend on lunch each day! I bring it to work in this Sistema Microwave Soup Mug which I bought on Amazon. It’s lightweight, has a steam vent lid to prevent splatter and phthalate- and BPA-free!

Lentil Soup

(Gluten-free, dairy-free, vegan)

Serves 6

Ingredients:

1 1/2 cups uncooked lentils, rinsed and sorted

1 quart low sodium veggie broth

1- 15oz can tomato sauce, optional

2 cups water

2 tbsp olive oil

1 medium onion, diced

1 - 8oz bag of carrots, chopped or shredded

1 stalk of celery, chopped

1 tsp minced garlic

Salt and pepper to taste

Hot sauce to taste

Directions:

Sort and rinse lentils

Heat oil in a large saucepan, saute onion, carrots, celery and garlic

Add veggie broth, water, tomato sauce and lentils, bring to a boil

Reduce heat, cover and simmer until lentils are tender and soup thickens, approximately 20 minutes

Serve hot. Refrigerate leftovers in an airtight container

These photos were taken before I decided to add tomato sauce. The addition made the soup taste like guilt-free SpaghettiOs which I wasn’t mad about. You may also notice I did not use celery as I didn’t have it on hand. I like to use recipes as a starting point but rarely follow to a T. I suggest you get creative and do the same!

Enjoy!

Mallory