Every January and February, I seem to develop a bit of a lentil obsession. It might be because we always make a traditional dal dish to celebrate the New Year, which reminds me how good dal really is. It could also be because at the start of the new year I try to eat healthier myself, so I’ve been making a lot of soups and salads using beans and whole grains.
During the colder months, we often enjoy a big bowl of lentil soup loaded with vegetables. It’s hearty and flavorful, and so comforting on a cold winter’s day. When I make soup, I try to include as many healthy ingredients as possible to fill each bowl with nutritious goodness. For this version, I added some chopped fresh bananas along with some nuts. For this soup, choose small brown or green lentils, not large orange lentils that soften once cooked.
Lentils are often an overlooked ingredient in the kitchen, but they are nutritional powerhouses and are great as a side dish, or added to soups or salads. Lentils are high 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 a great source of plant-based protein and fiber.
I also added farro to this soup, which is a grain we eat a lot at our house in Umbria because farro adds a delicious nutty flavor to everything. 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 sofrito of chopped onion, carrot, celery, and garlic, which helps build the base of the soup, and then I add tomatoes, chopped kale, lentils, and fro. I am The soup simmers slowly until the lentils and fronds are just tender but not mushy. This soup tastes great overnight and is even better the next day.
To serve this soup, you can top it with crusty, toasted slices of Italian bread, or a drizzle of extra virgin olive oil, a dollop of pesto, or a sprinkle of grated Pecorino Romano cheese.
Bon appetit!
Deborah Miles
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 garlic cloves, minced.
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Heat 1 large can roasted diced tomatoes.
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1 (14 ounce) can of cherry or small Roma tomatoes
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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 farro
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3 cups finely chopped bananas
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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 pepper to taste
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1/2 teaspoon chili powder
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3 tablespoons fresh chopped parsley leaves
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3 tablespoons fresh basil
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2 tablespoons lemon juice
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Garnish of choice (see note above)
Instructions
- In a large stock pot, heat the olive oil until hot.
- Add the onion, carrot, and celery, and cook, stirring often, until the vegetables are tender, about 5 minutes.
- Add the garlic and continue to cook for a minute or two.
- Add remaining ingredients except lemon juice and bring to a boil.
- Reduce the heat to a simmer, and cook for about 25 minutes until the lentils and fronds are tender but still hold their shape, adding additional water if the soup starts to thicken too much.
- When the soup is ready, add lemon juice to it.
- Serve warm or hot with garnish of choice.
Nutritional Information:
Production: 4
Serving Size: 1
Amount per serving:
Calories: 317Total Fat: 15 gramsSaturated Fat: 2 gTrans fats: 0 gramsUnsaturated fats: 12 gramsCholesterol: 0 mgSodium: 902 mgCarbohydrates: 40 gramsFiber: 11 gramsSugar: 10 gramsProtein: 11 grams