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Mediterranean Lentil Soup

This is a very tasty lentil soup- full of antioxidant herbs and spices, vitamins, carotenoids, fiber and an excellent source of vegetable protein. It really is a very complete balanced "meal" which I enjoy especially at this time of year as it really seems to satisfy the hunger. Like many soups it freezes beautifully. Lastly, the best part about this soup is that it cooks very quickly!

Lentils are legumes, which used often in Mediterranean diets. New research shows that a diet rich in lentils and other legumes is associated with a reduced risk of breast cancer.

Now, if only I could get my kids to eat it!......

Ingredients
  • 2 tbsp Olive Oil
  • 2 Onions, chopped
  • ¼-½ tsp Roasted Garlic
  • 1 tbsp Rosemary
  • 1 Bay leaf
  • Pinch Cayenne Pepper
  • ½ cup Bulgar
  • 14 oz can Tomatoes
  • ¼ cup Tomato Paste
  • 10 cups Stock
  • 1¾ cups Lentils, dried
  • 4 cups Spinach Leaves
  • ½ cup Parsley, chopped (fresh)
  • 2 tsp Sea Salt
  • ½ tsp Black Pepper

Directions

  1. Heat oil in a large pan.
  2. Add onions and sauté until translucent.
  3. Stir in garlic, rosemary, bay leaf and cayenne.
  4. Stir in bulgar and sauté for 5 mins until bulgar is toasted.
  5. Add tomatoes and tomato paste.
  6. Add stock and lentils.
  7. Boil, cover and simmer for 25 minutes.
  8. Stir in parsley, salt and pepper and spinach. 
  9. Simmer for 2 minutes.

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