The air is crisp, the leaves are crunchy and best of all, it is soup time! I love soup for many reasons: it's easy, there is typically leftovers in the plan and it is also a great way to use your leftovers. Perhaps best of all, soups are incredibly healthy. Even your favorite cream soup can be skinnied up! Ok, "skinnied" is not technically a word, but I like it better than the term, "low-fat". Skinny is a cute word, low-fat for a foodie spells blah or boring!
Here is one of my favorite soups, the best part is that you can add and subtract whatever vegetables you have in your garden, refrigerator, pantry or freezer. Note that I begin by sautéing the vegetables in a small amount of oil, this releases the flavor of the vegetables and begins a cooking process. Let's get started!
Here is one of my favorite soups, the best part is that you can add and subtract whatever vegetables you have in your garden, refrigerator, pantry or freezer. Note that I begin by sautéing the vegetables in a small amount of oil, this releases the flavor of the vegetables and begins a cooking process. Let's get started!
Ingredients( keep in mind, add and subtract vegetables to your ,liking)
2 to 3 tbs. olive oil or canola oil
3-5 potatoes, peeled and chopped
3 carrots, chopped
3 cups chopped cabbage
3 sweet peppers chopped
1 clove garlic, minced
1 medium onion chopped
4-5 medium tomatoes chopped
6 cups chicken broth (I prefer low sodium chicken base, reconstituted)
4 to 6 cups water
4 to 6 cups water
1 cup lentils, rinsed
1 to 2 tsp. of your favorite herb: oregano, basil or thyme.
salt and pepper to tast, remember, slow on the salt!
**If you add more vegetables, you will need to add liquid, either water or more broth. Also, taste the soup and alter it with more herbs and salt and pepper.
**If you add more vegetables, you will need to add liquid, either water or more broth. Also, taste the soup and alter it with more herbs and salt and pepper.
Directions
1. Heat oil in large stock pot, add first six ingredients and sauté until semi-tender.
2. Add chopped tomatoes, chicken broth and water. Bring to a boil. Add lentils, reduce to simmer. Cook until vegetables are done, approximately 1 to 1 1/2 hours. Add more liquid if necessary and alter the seasonings. You can choose to place this in slow cooker if you need to.
Soup is served! Add a slice of whole grain bread, and some fresh fruit and you have a quick and easy meal!
Lentils: a super food?
Lentils come in three main varieties: brown, green and red. Most grocery stores carry brown lentils, usually dried. Green and red lentils may be found at specialty food markets. Here are some tips for choosing your color:
- Brown lentils. The least expensive, they soften when cooked and can become mushy. Use for soups.
- Green lentils. Also called French lentils, these have a nuttier flavor and stay firm when cooked. Green lentils are the best choice for salads.
- Red lentils. The fastest cooking, these lose their shape and turn golden when cooked. They taste milder and sweeter than green lentils.
They add a lot of nutrition and variety to soups, give them a try the next time you have soup on your menu!
Happy Autumn!
