Monday, April 13, 2015
AN OLD FAMILY FAVORITE LENTIL SOUP
I haven't been blogging for weeks now! Between the holiday, granddchildren visiting, and getting over a cough that just doesn't want to quit, time has gotten away from me!
Today I made this soup for our lunch. I've been making it since the 1970's, but have never posted it, for some reason. Took it for granted, I guess. It's a soup version of Francis Moore Lappe's recipe for Lentils, Monastery Style in her ground-breaking book "Diet for a Small Planet", which was very influential in starting me on the road to vegetarianism. I have made a few changes over the years-- this is the latest version and I thought I'd share it with you. This soup was perfect for this chilly April day with some home-baked bread.
MY MONASTERY LENTIL SOUP, UPDATED
This soup makes a good addition to anyone's repertoire of lentil recipes-- simple, yet sophisticated and full of flavor; filling, yet low in calories. With a food processor to chop the veggies, it's very easy to throw together. PS: The wine is important!
2 tablespoons olive oil
2 large onions, finely chopped (use a food processor if you have one)
1 large carrot, grated, or chopped (in food processor with onions, if you're using one)
1/2 teaspoon dried marjoram
1/2 teaspoon dried thyme
1 bay leaf
4 cups low-sodium vegetarian broth
1 14-ounce can canned diced tomatoes (with juice) OR 1/3 cup good-quality tomato paste
2 cups water
1 cup dried brown lentils, rinsed and drained
1 teaspoon salt
freshly-ground black pepper to taste
1/4 cup dry sherry (or 1/2 cup non-alcoholic wine such as Riesling)
1/4 cup chopped parsley
soy parmesan to sprinkle on top, or you can use any mild vegan grating cheese that melts (optional)
1. In a large pot sprayed heat the oil over medium high-heat. Add the onions and carrots and sauté until the onions have softened. OR, alternately, you can place the olive oil, chopped onions and carrots in a microwave-safe bowl or casserole and microwave, covered, on High power for about 5 minutes, or until the onions have softened.
2. Combine the vegetables in the soup pot with the marjoram, thyme, and bay leaf, broth, tomatoes (or tomato paste), water, lentils, and salt.
3. Bring the mixture to a boil, then lower the heat, cover, and simmer for 1 hour, or until the lentils are tender. Add the wine, parsley, and pepper to taste. Simmer a few more minutes, taste for seasoning and serve with the vegan Parmesan sub or grated vegan cheese, if you like.
Nutrition (per serving): 206 calories, 44 calories from fat, 5g total fat, 0mg cholesterol, 933.7mg sodium, 590.5mg potassium, 30.4g carbohydrates, 11.9g fiber, 7.6g sugar, 10.9g protein.