Hearty Lentil Veggie Soup

Lentils, tomatoes, onion, on cutting board to be made into Lentil soup

Lentil Veggie Soup process

 

Lentil Veggie Soup -recipe to come

Hope you don’t mind, but before  I share this recipe I want to express something that has become even more clear to me; the difficulty it can be for folks who had totally different lifestyle and eating habits to make healthy choices–and how impactful that can be.

What prompted this are two people I met in different circumstances. Rick and I were shopping for olive oils at a World Market store, and a guy started asking us about our choices, and that he was recently diagnosed with Type 2 diabetes, and was “trying to reduce sugars”– he had no idea about carbs – just that “sugar is bad.” He was buying two large cans of high carb snack foods (no sugar though), to substitute for sugary snacks. Actually I couldn’t help but suggest he try this blog (and especially read “The Journey” post).

The second incident was a woman who came to our house to pick up bottles we were giving away (we’re in process of stuff reducing)–she was thrilled as now she had containers for her own salad dressing, sauces, and such non-processed foods she was making for the first time in her life. She was so excited as this was a huge change for her!

It hit me strongly that these folks are representative of a large group of our population- who grew up with lots of processed foods and are used to eating one way, and are now faced with changing their diets- and what a major deal it is. I know this theoretically, of course, but it was reinforced!

Made me realize even more how lucky some of us are to have grown up mainly eating in a healthy way, with an emphasis on fresh foods; (although my son went through a fish stick and tater tot phase–I’m not a total purist (<*).

Makes me even more motivated to show that delicious, healthy eating and cooking is not difficult, not expensive, (cheaper that buying most processed foods, such as bottled salad dressings), and fun to do!

Stay tuned soon for the Lentil Veggie Soup recipe!

 

 

 

 

www.type2delicious.com

Advertisements

Veggie Lentil Soup

veggie-lentil-soup-ingredients

Fresh, dried and canned ingredients

diabetes-friendly-veggie-lentil-soup-ingredients

Fresh, canned, (we were lucky to be given home-canned tomatoes), and dried ingredients

healthy-veggie-lentil-soup-broth

So good in the pot (added bay leaf)

 

diabetes-friendly-veggie-lentil-soup

Goodness is in the bowl!

A hearty and delicious cool weather meal is this lentil soup, with added veggies, wine and lots of flavour.

Lentils do have higher carbs but they are also are high in protein and fiber. Of course, you can moderate your amounts, depending on your own health situation. For more lentil nutrition info, go to the link marked * at the end of this post.

Some lentil soups are too watery, and some are too thick. This one has the right balance of broth and substance. You can also add other vegetables, and even bacon, but this is how I make it.

Veggie Lentil Soup

INGREDIENTS

  • 3/4-1 cup dried brown or green lentils, rinsed.
  • 2-3 cups broth (I use low sodium chicken broth, but vegetable works fine too)
  • 32 oz. can of crushed or chopped plum tomatoes (I use unsalted) or if you have home-canned lucky you
  • 4-5 carrots, in 1/2 ” rounds
  • 2-3 sticks of celery, chopped in 1/2″ pieces, with 2-3 tbsp. chopped green tops
  • 1 large onion, chopped into medium pieces
  • 3-4 Tbsp. Olive oil
  • 1/3 cup dry white wine (your choice, I use whatever we have leftover)
  • 2-4 cloves garlic, chopped fine
  • lemon zest to taste
  • 1 large Bay leaf
  • Optional: 1-2 hot dogs or cooked chicken sausages, chopped into 1/2″ pieces
  • Salt free seasoning/pepper to taste

TO DO:

1. Preheat large saute pan.

2. Add olive oil, chopped onion, celery and carrots. Brown and sauté on medium high heat approx. 10 minutes, until somewhat tender. Add garlic and sauté 2 more minutes, making sure garlic doesn’t burn.

3. Add veggies to a large pot or Dutch oven. Add lentils, and rest of ingredients, except for lemon zest.

4. Bring to a boil, then cover and turn down heat to a slow simmer.

5. Simmer on low for approx. 30-40 minutes

6. Test for tenderness (carrots and lentils especially)

7. Add lemon zest and adjust spices and seasonings to taste.

8. You can also use a hand blender if you like a smoother texture (or remove some of the soup to a blender and add back into the pot)

9. Serve with the always delish green salad, and whole grain toast if you like. I also like a dollop of plain Greek yogurt to top off my bowl!

*http://lowcarbdiets.about.com/od/CarbsInGrains/a/Carbs-In-lentils.htm

www.type2delicious.com