Wednesday, December 12, 2012

Lentil soup

Lentil soup is high in fiber and protein.'s here again.

You might get depressed this time of year, or simply not have the energy you usually do in the warmer months. That's why it's as important as ever to take care of your body by providing it with nutrient-dense meals. Winter means it's cold, and soup is in season.

There's plenty that's healthy and good about this recipe. It's easy to prepare too! The best things about this recipe are:
  • Veggies: Low-calorie and hearty, they're packed with protection power in the form of antioxidants. Antioxidants ward off sickness and keep cells running at peak performance.
  • Lentils: Lentils are an excellent source of protein, which is essential for building strong muscles. Protein fills you up and keeps you satisfied for all day. They're also fat-free and have about 80 calories in a 1/4-cup serving (dry). Lentils are quick and easy to prepare - they cook in just about 20 minutes. They are also very high in fiber, which aids in heart health and digestion. The list can go on...
  • Garlic: Garlic is not just an antioxidant. Studies also show that it helps manage blood pressure and cholesterol. And, garlic is just plain tasty.

You can't go wrong with a soup that's under 50 cents per bowl or that's so filling yet has so few calories. Get cookin'!


1/4 c. oil
1 onion, chopped
2 carrots, diced
2 celery stalks, chopped
2 cloves garlic, minced
1 tsp. dried oregano
1 bay leaf
1 tsp. dried basil
14.5 oz. crushed tomatoes
2 c. dried lentils
8 c. water
1/2 c. spinach
2 T. vinegar
Salt and pepper to taste

In a large soup pot, bring oil to medium heat. Add onions, carrots and celery; cook and stir until tender. Stir in garlic, oregano, bay leaf and basil; cook for 2 minutes.
Stir in lentils and add tomatoes and water. Bring to a boil. Reduce heat; simmer for at least 1 hour. When ready, stir in spinach and cook until it wilts. Stir in vinegar, salt and pepper.

Makes 6 servings.

Total cost: $2.94
Cost per serving: $0.49
Nutrition facts:
     -Calories: 219
     -Fat: 9g
     -Protein: 15g
     -Carbohydrates: 38g
     -Sodium: 408mg
     -Fiber: 18g
     -Sugar: 7g