Summer is now is in full bloom and so are our gardens, bursting with vegetables dense in heart-healthy nutrients. If you are looking for a good way to use up some of those greens, here is a recipe you may enjoy. Although a warm soup not commonly associated with summertime eats, this simple soup is so refreshing and topped with bright green herbs, that you’ll love it even on a hot day.
This recipe comes to you from a cookbook entitled, “Therapeutic Chef: Recipes to Prevent Cancer, Heart Disease and Diabetes” by Kristin Doyle, RN, CNC. Kristin is an advocate for a plant-based diet as a means of preventing heart disease, diabetes, cancer and other disabling illnesses. She recommends avoiding processed and refined foods, and states that chronic ill health can be reversed through exercise and healthy foods.
As described in her book, eating plant foods is an excellent way to get your daily protein intake instead of consuming the high cholesterol saturated fats found in animal foods. Good alternative suggestions include beans, whole grains, nuts, and seeds. This recipe features red lentils, which are a good source of plant-based protein. The soup also includes green leafy vegetables, such as kale or spinach. Both are beneficial in preventing cancer, and kale is a good source of calcium.
Lentil Vegetable Soup
1 TBS olive oil 1 large onion 3 garlic cloves, pressed or minced 1 bay leaf 2 tsp ground cumin 1 tsp ground coriander 1 cup of dry red lentils, rinsed and sorted to remove stones 4 cups vegetable broth (may substitute water) 1 sweet potato, scrubbed and diced 1 small beet, scrubbed and diced 2 carrots, scrubbed and diced ½ tsp unrefined sea salt, or Himalayan salt 14oz. can diced tomatoes 1 head of broccoli, chopped into small florets 10oz. of chopped spinach (may substitute any green leafy vegetable) 2 TBS mellow, white, or sweet miso paste juice from ½ lemon fresh parsley, cilantro, and or basil minced |
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Sauté the onion in olive oil (or water) in a large soup pot over medium heat until soft, about 5-10 minutes. Then add garlic, bay leaf, cumin and coriander and sauté another minute. Now add the drained lentils. Stir to coat with oil for 1 minute. Slowly add the vegetable broth, cover and simmer for 20 minutes, stirring from time to time to prevent sticking. Now add the chopped sweet potato, beet and carrot with the salt and canned tomatoes. Simmer another 10 minutes, stirring often. Remove the bay leaf. Add the broccoli and cook another minute. Then add the spinach and turn off heat. Whisk together the miso paste and lemon juice. Pour back into soup and stir to combine. Taste for salt and spice. Tip with fresh herbs and serve.
