FIT Hits the PAN Friday – Lentil Veggie Soup

This recipe was originally from Forks over KnivesIf you have not watched this documentary, you are missing out! The film shows how most degenerative diseases can be prevented and cured by eating a plant-based, whole food diet.
I have had a bag of lentils in my cupboard for weeks so I finally decided it was time to cook the and this recipe was perfect! I cut the recipe in half (my measurements are in parenthesis) with the exception of the lentils. I also used chicken broth instead of vegetable broth because that was what I had handy. This recipe could be cooked in a slow cooker or stove top. I cooked mine in my dutch oven on the stove. lentils1

For more information on the health benefits of lentil beans, check out this article from Mind Body Green.

Lentil Veggie Soup

Serves 4-6

Ingredients:

• 2 small onions, finely chopped (1 onion)
• 2 carrots, finely chopped (3 carrots)
• 6 small white potatoes, finely chopped (3 potatoes)
• 1 16-ounce bag brown lentils
• 1 15.5-ounce can fire roasted tomatoes, diced (1 cup marinara sauce + 1 can tomato paste)
• 8 cups vegetable broth or water (5 cups chicken broth)
• 1-2 cups finely chopped spinach
• salt and pepper to taste

Instructions:

Combine all ingredients, except the spinach, and cook on low for 2 hours. Add the spinach about 5 minutes before the soup is done. Season to taste with salt and pepper.

Nutritional Info (Based on my recipe)
Serves 12 (1 cup per serving)

Calories 169
Sugar 5g
Fat 0g
Protein 11g
Carbs 30g
Sodium 292mg

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FIT Hits the PAN Friday – Brian’s Vegetable Soup

green and red healthy food

I did not cook much this week. We made a huge batch of soup earlier in the week and just finished it today. I love vegetable soup because anything goes! You can make it chunky (or not) and you can add all the veggies you have left in the refrigerator and it all blends well together. My husband has a base he uses that is always a great hit. Enjoy!

Brian’s Vegetable Soup

Ingredients (you can use any variety of vegetables)

  • 1 tsp olive oil (to saute’ the onions and garlic)
  • 2 cups of low sodium chicken broth
  • 2 cups of carrots (sliced or diced)
  • 1 cup celery chopped
  • 1 cup frozen peas
  • 1 can kidney beans (you can use dried for lower sodium but make sure you cook them before you add them)
  • 1 medium sweet potato peeled and diced
  • 1 cup diced onions
  • 3 cloves garlic, minced
  • 1 can diced tomatoes

In a large stock pot or dutch oven, saute’ the garlic and onions in the olive oil until clear. Add all of the liquid to the pot. Last, add all of the veggies and let simmer on medium-low for 2-3 hours. The liquid amount is really your preference. I prefer a chunkier soup and my husband likes it, well, more soupy!

Serve with your favorite crusty bread, over rice, over mashed potatoes or by itself! We ate it with cheese tortellini last night and it was very good!