By Brandon McDearis
Lentil soup is one of those recipes that is a win on almost all levels. If prepared correctly, it can be low-calorie, low-fat, vegan and gluten-free. It is a great source of protein and fiber and it is very easy and inexpensive to prepare. This recipe serves 4 as a main course or 8 as a side or snack.
Ingredients:
- 1 tablespoon olive oil
- 1 onion, diced
- 1 carrot, peeled and diced
- 2 cloves garlic, minced
- 1 teaspoon grated ginger
- 1 large tomato, diced
- ½ teaspoon dried thyme
- ¼ cup white wine
- 1 cup lentils
- 4 cups vegetable broth
- 2 bay leaves
- Pinch of salt and pepper
- Dash of Tabasco
- 1 tablespoon apple cider vinegar
- 2 cups fresh spinach
Preparation:
- In a large soup pot, sauté the onion and carrot in the olive oil at medium-high heat until soft and translucent, about 3-5 minutes.
- Add the garlic, ginger, tomato, thyme and white wine. Simmer for 1 minute, and then add the lentils, vegetable broth and bay leaves. Bring to a boil, reduce heat to low, cover and simmer until lentils are soft, about 45 minutes.
- Add the rest of the seasoning, apple cider vinegar and spinach. Remove the bay leaves. Stir and let sit for another 10 minutes before serving.
Nutrition Facts:
Calories: 230 / Fat: 3g / Saturated Fat: .5g / Carbohydrates: 33g / Fiber: 15g / Protein: 18g
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Brandon McDearis is a personal chef working in the Charlotte area. He currently owns and operates Your Way Cuisine, www.yourwaycuisine.com. In addition to his culinary training, Brandon also holds a bachelor of science degree in foods and nutrition, with a concentration in dietetics. He primarily focuses on healthy cooking and addressing specific dietary needs of everyone from professional and amateur athletes to busy families and elderly people. Brandon is also one of the board of directors for Wellspring International Outreach (www.wellspring-outreach.org) and works with a group of others to raise money for the abandoned children of Peru.
