Katie Jones MS, RD

Lentil Soup (Vegan, Gluten-Free, Soy-Free)//

Here is a warming soup perfect for winter.  It’s high in fiber and qualifies as a low glycemic carbohydrate, which has been shown to help lower inflammation.  Fiber has also been shown to lower cholesteroal, help the GI track run smoothly and keep you full and satisfied to help maintain a healthy weight.  Best of all, this soup is flavorful and satisfying.

Ingredients:

•   2 tablespoons olive oil
•   2 cups diced onion
•   1 cup diced carrot
•   1/2 teaspoon ground turmeric
•   1 teaspoon ground cumin
•   1 teaspoon chili powder
•   1/4 teaspoon salt
•   1/4 teaspoon black pepper
•   2 garlic cloves, minced
•   5 cups less-sodium chicken broth or vegetable broth (vegan)
•   1 1/2 cups dried lentils
•   1 (15oz) can no salt added diced tomatoes, undrained
•   Cilantro garnish (optional)

Heat olive oil in a large pot over medium-high heat. Add the onion; sauté for 5 minutes or until tender. Add the turmeric and the next 5 ingredients (turmeric through garlic); sauté for 5 minute (until onion starts to caramelize). Add broth and next 4 ingredients.  Bring to a boil. Reduce heat; simmer 1 hour. Add additional broth to reach desired consistency.  Garnish with cilantro, if desired.