Healthy Vegetarian

Lentil Lemon Spinach Soup

1 Small White Onion (Medium Dice)
2 ribs Celery (Medium dice)
2 teaspoons Olive and Canola blended Oil
1 Tablespoon Fresh Garlic (Minced)
1 Tablespoon Dry Oregano
1 cup Fresh Chopped Spinach
½ pound Lentils
8 cup (1/2 gallon) Water or Vegetable stock
1 ½ Tablespoon Kosher Salt
1 teaspoon Fresh Milled Black Pepper
2 Tablespoon Fresh Lemon Juice

Method

1. Place the Onions, Celery and Oil in a thick gauge soup pot and over low heat sauté until soft and translucent.
2. Add Fresh garlic and dry Oregano, sweat for one minute.
3. Add the Lentils, Spinach and liquid to the pot. Bring mixture to a boil then simmer until lentils easily "Crush" with the back of a spoon, (approximately 30 minuets)
4. Remove soup from heat and puree ½ of the soup. Return mixture to the pot and season with salt, fresh milled pepper and Lemon Juice
5. Simmer for 10 minuets and serve

Lentils: Lentils are a very good source of cholesterol-lowering fiber which also helps to prevent blood sugar levels from rising rapidly after a meal. Lentils also provide good to excellent amounts of six important minerals, two B-vitamins, and protein with very little fat. Lentils' contribution to heart health lies not just in their fiber, but in the significant amounts of foliate and magnesium they supply as well. Excellent source of: Molybdenum, foliate, fiber, manganese, iron and phosphorus.

Recipe submitted by Steven Delidow

A study published in the Archives of Internal Medicine confirms that eating high fiber foods, such as lentils, helps prevent heart disease.


Lentils are low in calories and fat, but high in protein and fiber and legumes contain high amounts of fiber and protein.

Henry Ford West Bloomfield Hospital's Demonstration Kitchen offers a "The Healthy Vegetarian" cooking class to teach individuals how to eat well-balanced and tasty vegetarian meals.

 

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