drewr28sx3
Dołączył: 01 Kwi 2011
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 Wysłany: Czw 9:02, 07 Kwi 2011 Temat postu: Air Force Ones Vegetarian Curried Lentil Soup Reci |
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Lentils are consistently considered to be a powerful superfood that more people should eat more of in their daily life and [link widoczny dla zalogowanych]Health magazine names it one of the healthiest foods in the world. This simple soup recipe is an easy way to introduce lentils to one's diet. It combines the warmth and comfort of a great winter soup while remaining vegetarian and healthy. The recipe will produce a batch of soup large enough to serve to a small crowd of people or provide plenty of leftovers for a family.
Vegetarian Curried Lentil Soup RecipeIngredients3 tablespoons olive oil4 carrots (peeled and chopped)3 celery stalks (chopped)1 large onion (finely diced)3 cloves of garlic (crushed or finely minced)6 cups vegetable stock1 bag of lentils1 can of tomato puree2 cups of fresh baby spinach (chopped)2 tablespoons of curry powder2 bay leavesSalt and pepper to tasteDirectionsSpread out lentils over a paper towel or plate and pick out any discolored lentils or rocks that may be hidden in the bag. Then rinse the lentils with cold water.Heat the olive oil in a large pot and sauté the celery, onion, carrot, and garlic on medium-high heat until the vegetables become tender.Add one cup of vegetable stock to deglaze the pot, making sure to scrap the bottom with a wooden spoon. Then add the rest of the stock and the lentils.Add the curry powder, bay leaf, salt, and pepper. Then cover the pot and bring the soup to a boil.Reduce the heat, replace the cover, and simmer for 30 minutes.Check the lentils for tenderness. They should be soft [link widoczny dla zalogowanych], but not too mushy.Stir in the tomato puree and the baby spinach.Remove the bay leaf and add salt and pepper to taste.Serve with some toasted bread and enjoy.What Else Can Go into the Soup?Swiss chard can easily replace spinach in the recipe.A little bit of sour cream can go right on top of the soup for an added sourness.Additional herbs can be used to create more layers of flavor. Fresh rosemary, oregano, and thyme will go well in this recipe.For a non-vegetarian version of this soup, add chicken stock instead of vegetable stock and add bacon, ham, or sausage.
Lentils are also excellent sources of soluble fiber which lowers cholesterol; folate which reduces the risk of birth defects in women; and B vitamins. Most notably, lentils are known for being particularly high in iron, more than any other legume.
Nutrition of Lentils
The humble lentil sports an impressive list of health benefits. High in protein [link widoczny dla zalogowanych], lentils are a perfect substitute for meat in vegetarian and vegan dishes. Lentils are commonly eaten with some form of grain like rice or bread since the protein provided by lentils lacks two essential amino acids. The combination of eating lentils with grains makes a complete protein dish.
Couple the health benefits of lentils with the other vegetables found in this soup recipe and you have a dish loaded with vitamins and minerals that are essential for maintaining a healthy body.
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