Category: Soups

Posted in FEATURED, NEW, RECIPES, Soups

Lentil, Potato, and Spinach Soup

Posted on by Mary Ann Lesh

You can make a warm and hearty lentil and potato stew with bell pepper and spinach using basic pantry spices.

PREP 30 minCOOK 30 minMEDIUM HEATSERVES 4
  • INGREDIENTS
    • 1 cup dried LENTILS
    • 2 medium POTATOES, diced
    • 1 BELL PEPPER, chopped
    • 2 cups fresh SPINACH
    • 1 ONION, chopped
    • 2 cloves GARLIC, minced
    • 4 cups VEGETABLE BROTH
    • 1 Tbsp OLIVE OIL
    • CUMIN, SALT, PEPPER to taste
  • DIRECTIONS
    1. Sauté aromatics: Heat olive oil in a large pot over medium heat. Add the chopped onion and garlic. Cook for 3 to 5 minutes until soft.
    2. Add bell pepper: Toss in the diced bell pepper and cook for another 2 minutes
    3. Simmer base: Pour in the vegetable broth, rinsed lentils, and diced potatoes. Add cumin, salt, and pepper. Bring to a boil.
    4. Cook: Lower the heat, cover the pot, and simmer for 20 to 25 minutes until the potatoes and lentils
    5. Add spinach: Stir in the fresh spinach and cook for 2 more minutes until it wilts. Serve warm.
PLANT FOOD FACTS

LENTIL

Low in calories, high in protein, fiber, B Vitamins, iron, folate, magnesium, zinc, and potassium.

PLANT FOOD FACTS

SPINACH

Spinach (español: espinacas) is a leafy green flowering plant whose leaves are consumed cooked or raw. Spinach is a good source of VITAMIN C, IRON, POTASSIUM, VITAMIN E, and MAGNESIUM. The possible health benefits of consuming spinach include blood glucose control, lower risk of cancer, and improved bone health. As part of a nutritious diet, it can help support immune function,…

PLANT FOOD FACTS

CUMIN

Cumin (español: comino) is a flowering plant in the family Apiaceae, native to a territory that stretches from the Middle East to India. Its seeds, which are contained within a fruit are dried and used whole or ground in the cuisines of many cultures. Cumin has a high content of nutrients such as iron (512% of the Daily Value…

Posted in RECIPES, Soups

Carrot Ginger Soup

Posted on by Mary Ann Lesh

A colorful and flavorful soup to warm you up on a cold day

PREP 20 minCOOK 10-15 minMEDIUM HEATSERVES 4
  • INGREDIENTS
    • 1 small chopped ONION
    • 1 Tbsp OLIVE OIL
    • 1 finely chopped clove GARLIC
    • 2 c chopped CARROTS
    • 1 1/2 tsp grated FRESH GINGER
    • 1 Tbsp APPLE CIDER VINEGAR
    • 3-4 c VEGETABLE BROTH
    • SALT and PEPPER to taste
    • CREAM or substitute
    • PARSLEY
  • INSTRUCTIONS
    1. Saute ONION and GARLIC in OLIVE OIL
    2. Add CARROTS; continue cooking about 8 minutes
    3. Stir in GINGER and APPLE CIDER VINEGAR
    4. Stir in VEGETABLE BROTH to desired consistency
    5. Simmer about 30 minutes until CARROTS are tender
    6. Add SALT and PEPPER to taste
    7. Cool thoroughly, then blend until smooth
    8. Garnish with CREAM and PARSLEY before serving

CARROT

Carrots get their bright orange color from beta carotene, an antioxidant that your body converts into vitamin A.

GINGER

Ginger, a delicious spicy addition to many favorite dishes, has also been widely used in traditional medicine.

GARLIC

Garlic has been used as a traditional medicine as well as a food flavoring. It is a healthy and delicious addition to many dishes around the world. Its medicinal benefits for both cure and prevention require larger doses, which should be taken with the supervision and advice of a knowledgeable medical practitioner.

Posted in RECIPES, Soups

Lentil and Potato Soup

Posted on by Mary Ann Lesh

Simple vegan ingredients with Spanish flair

PREP 20 minTEMP medium, then lowCOOK 20 minSERVES 8
  • INGREDIENTS
    • 3 Tbsp OLIVE OIL
    • 1 SMALL ONION, finely chopped
    • 4 GARLIC CLOVES, roughly chopped
    • 2 tsp SMOKED SPANISH PAPRIKA
    • 1 tsp CUMIN
    • 1/2 c TOMATO SAUCE
    • 2 MEDIUM POTATOES, cut into bite-sized pieces
    • 1 c DRY LENTILS, rinsed
    • 5 c VEGETABLE BROTH
    • 1 BAY LEAF
    • SALT to taste
    • FRESH GROUND PEPPER to taste
    • 2 BAGUETTE SLICES
    • 4 GARLIC CLOVES, whole, peeled
    • 1/4 c FRESH PARSLEY, chopped
    • SALT, to taste
    • FRESHLY CRACKED BLACK PEPPER, to taste
  • INSTRUCTIONS
    1. Saute the chopped ONION in the OLIVE OIL until transparent; add chopped GARLIC and continue to saute, taking care not to burn it
    2. Add the SMOKED PAPRIKA and CUMIN; stir lightly
    3. Add the TOMATO SAUCE, stir the mixture well, and continue cooking about 5 minutes until the sauce starts to thicken
    4. Stir in the chopped POTATOES and DRY LENTILS and give it all a quick mix
    5. Add the VEGETABLE BROTH and the BAY LEAF, bring the mixture to a boil, lower the heat and continue cooking over low heat for about 20 minutes until the LENTILS and the POTATOES are tender
    6. Make a paste of the BAGUETTE SLICES, GARLIC CLOVES, and PARSLEY and stir it into the soup while it is still cooking
    7. Season the soup to taste with SALT and PEPPER just before turning off the heat