A hearty winter soup with layers of flavors
The result is a hearty winter soup with layers of flavor. Both French green lentils (available in natural-foods stores and specialty markets) and more commonly available brown lentils are delicious in this soup.
The French green lentils hold their shape better when cooked, while brown lentils will start to break down a bit.
VERY GREEN LENTIL SOUP
MAKES: 8 servings, about 1 2/3 cups each
Active Time: 1 hour 5 minutes
Total Time: 1 hour 20 minutes
Meanwhile, rinse lentils and pick out any small stones; combine the lentils with the remaining 4 cups water in a soup pot or Dutch oven. Bring to a boil. Reduce heat to maintain a simmer, cover and cook for 20 minutes. Trim the white ribs out of the chard; chop the greens and slice the ribs (keep in separate piles). Cut potato into 1/2 -inch dice. Chop spinach; set aside.
When the lentils have cooked for 20 minutes, stir in the chard ribs, potato, scallions, broth and the remaining 1 teaspoon salt; return to a gentle simmer. Cover and cook for 15 minutes.
Stir in the chard leaves, broccoli, cumin and coriander. When the onions are caramelized, stir a little of the simmering liquid into them; add them to the soup. Return to a simmer, cover and cook 5 minutes more. Stir in the reserved spinach, cilantro, mint, jalapeño and pepper; return to a simmer, cover and cook until the spinach is tender but still bright green, about 5 minutes more. Stir in 1 tablespoon lemon juice. Taste and add more lemon juice and/or pepper, if desired. Garnish each bowl of soup with a drizzle of olive oil and crumbled feta cheese.
To make ahead: Cover and refrigerate for up to 3 days.
Tip: Toast cumin seeds in a skillet over medium heat, stirring occasionally, until fragrant, about 2 minutes. Cool slightly. Grind to a fine powder in a spice mill, blender or clean coffee grinder.
Recipe Nutrition: Per serving: 191 calories; 5 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 30 g carbohydrate; 0 g added sugars; 10 g protein; 9 g fiber; 735 mg sodium; 793 mg potassium
Nutrition Bonus: Vitamin A (113 percent daily value), Folate (52 percent dv), Vitamin C (47 percent dv), Iron (30 percent dv), Magnesium & Potassium (23 percent dv).
1 1/2 Carbohydrate Servings
Exchanges: 1 1/2 starch, 1 vegetable, 1 lean meat, 1 fat
( EatingWell is a magazine and website devoted to healthy eating as a way of life. Online at www.eatingwell.com.)
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To comment, please click here. © 2012, Eating WEll Inc.. DISTRIBUTED BY TRIBUNE MEDIA SERVICES INC..
To comment, please click here.
© 2012, Eating WEll Inc.. DISTRIBUTED BY TRIBUNE MEDIA SERVICES INC..