Lentil Tomato Soup
This soup is a simple way to incorporate a lot of nutrition into one meal. I also go a bit beyond the recipe in this video and show you the basics behind the technique of making soup, so that you can make your own soups based on what you have available in the kitchen.
Servings: 4 bowls
Ingredients
- 1 tsp olive oil
- 1 onion, diced
- 2 clove fresh garlic, , minced
- 1/2 cup white wine, or apple juice
- 1 Tbsp dried basil
- 1 Tbsp dried oregano
- 1 tsp dried marjoram
- 1 cup lentils
- 4 cup water
- 28 oz diced tomatoes
- pinch sea salt
- 1 cup kale, chopped (or spinach, chard, etc)
Instructions
- Heat a large soup pan on medium. Add the oil, then saute the onions and garlic until translucent.
- Pour in the wine, or apple juice if you prefer. Allow it to bubble, to burn off the alcohol and deglaze the pot.
- Stir in the dried herbs (if using fresh herbs, save this step until later).
- Add the lentils to the pot, and stir to combine. Pour in the water, and let boil for 30 minutes, or until the lentils are soft.
- Add the tomatoes, sea salt and leave for another 20 minutes for the flavors to combine. You can shorten this to 10 minutes if you are in a rush.
- Add the greens (and fresh herbs at this point, if using them) 5 minutes before serving, and stir into the soup to allow them to wilt.
- Serve your lentil tomato soup garnished with fresh herbs or a roasted nut or seed.
Nutrition
Calories: 281kcal | Carbohydrates: 49g | Protein: 15g | Fat: 2g | Saturated Fat: 0.3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 338mg | Potassium: 368mg | Fiber: 13g | Sugar: 10g | Vitamin A: 4000IU | Vitamin C: 44.6mg | Calcium: 270mg | Iron: 8.1mg
