Every January and February I seem to develop a bit of an obsession with lentils. Maybe because we always make a traditional lentil dish to celebrate New Year’s Eve, which reminds me how good lentils really are. It may also be because at the start of the new year I find myself trying to eat healthier, so I’m making a lot more soups and salads using legumes and whole grains.
During the colder months, we often enjoy a big bowl of lentil soup chock-full of veggies. It’s hearty and flavorful and very comforting on a cold winter day. When I make soups, I try to add as many healthy ingredients as possible to fill each bowl with nutritious goodness. For this version I included some hazelnut spelled, along with some chopped fresh cabbage. For this soup, choose small brown or green lentils, not the larger orange ones that become soggy when cooked.
Lentils are often an overlooked cooking ingredient, but they are a powerhouse of nutrition and make great braises as a side dish or added to soups or salads. Lentils are rich in fiber, contain a wide range of beneficial plant compounds called phytochemicals, and are an excellent source of B vitamins, iron, magnesium, potassium and zinc. They are also an excellent source of plant-based protein and fiber.
In this soup I also included spelled, which is a grain we eat a lot when we’re at our home in Umbria because spelled adds a delicious nutty flavor to everything it’s added to. This ancient grain is also an excellent source of protein, fiber and nutrients such as magnesium, zinc and some B vitamins.
I start most of my vegetable soups with a sauté of chopped onions, carrots, celery, and garlic, which helps develop the soup base, and then add tomatoes, shredded cabbage, lentils, and farro. The soup simmers until the lentils and farro are tender but not mushy. The flavor of this soup develops overnight and is even better the second day.
To serve this soup, you can pour it on grilled slices of crusty Italian bread or season with a drizzle of extra virgin olive oil, a spoonful of pesto or a sprinkling of grated pecorino romano.
Enjoy your meal!
Debora Mele
Ingredients
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1/4 cup olive oil
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1 medium onion, chopped
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2 carrots, peeled and chopped
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3 celery stalks chopped
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4 cloves of garlic minced
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1 large can roasted chopped tomatoes
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1 can cherry or small roma tomatoes (14 ounces).
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2 tablespoons of tomato paste
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1 cup green or brown lentils
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1/2 cup spelled
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3 cups kale, finely chopped
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4 cups vegetable broth
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2+cups of water
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1 1/2 teaspoons dried oregano
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Salt and peppers to taste
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1/2 teaspoon chili powder
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3 tablespoons chopped fresh parsley leaves
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3 tablespoons fresh basil
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2 tablespoons lemon juice
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Gasket of your choice (see notes above)
Instructions
- In a large pot, heat the olive oil until sizzling.
- Add the onion, carrots, and celery and cook, stirring often, until the vegetables are softened, about 5 minutes.
- Add the garlic and continue to cook a minute or two.
- Add the remaining ingredients except the lemon juice and bring to the boil.
- Reduce the heat to a simmer and continue to cook for about 25 minutes until the lentils and spelled are tender but still hold their shape, adding more water if the soup starts to thicken too much.
- When the soup is ready, add the lemon juice.
- Serve warm or hot with a side dish of your choice.
Nutritional information:
Product: 4
Portion: 1
Quantity per serving:
Calories: 317Total fat: 15 gSaturated fat: 2 daysTrans fats: 0gUnsaturated fats: 12 gCholesterol: 0 mgSodium: 902mgCarbohydrates: 40 gFiber: 11 gSugar: 10 gProtein: 11 g
