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Food For Thought: Lentil soup with lime juice

August 7th, 2013

Lentil-Soup-with-Lime-Juice_0Food for Thought, brought to you by the Oregon State Student Health Services Dietitian Lynn Cordes, MS, RD, LD.

Research shows that a plant based diet reduces risk for cardiovascular disease, the leading cause of death in the US. Why not introduce a healthy habit into your family meals by having 1 plant based meal per week. Start with this yummy soup and your family will surely be on board! With a hefty serving of iron, fiber, potassium and protein and a taste that your family will love, you can’t go wrong!

Food Hero Recipe

Ingredients

lentil-soup-with-lime-juice

  • 1 tablespoon vegetable oil
  • 1 medium onion, chopped
  • 1 pound dried lentils, washed and picked over
  • 8 cups cold water
  • 1 teaspoon salt
  • 1⁄2 teaspoon each black pepper and ground cumin
  • 1 teaspoon mint flakes or dried thyme or oregano, crumbled
  • 3 bay leaves
  • 1 can (4 ounces) mild green chilies, drained and chopped
  • 1 medium red pepper, cored, seeded, and finely chopped
  • 1 medium carrot, peeled and finely chopped
  • 1⁄3 cup fresh lime juice or to taste (or 1 tablespoon lemon juice)

Directions

  1. In a large saucepan, sauté the onion in 1 Tablespoon vegetable oil.
  2. Add lentils, water, salt, pepper, cumin, chosen seasonings, and bay leaves, then bring to a boil over moderate heat. Lower the heat, cover, and simmer, stirring occasionally for 30 minutes.
  3. Add the green chilies, red pepper, and carrots; simmer 15 more minutes, or until the lentils are very soft.
  4. Before serving, remove and discard the bay leaves and stir in the lime juice; adjust the seasoning, if necessary. Serve hot.
  5. Refrigerate leftovers within 2 hours.

Notes

  • Try topping soup with a dollop of sour cream and chopped tomatoes.
  • This soup is also good if a potato, another carrot, and celery are added.
  • Eliminate the peppers, chilies, and cumin if you do not want the Mexican flavors.

For nutritional information, information about prep time, cooking time, and to adjust ingredients to particular serving sizes, please view this recipe on the Food Hero website here

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6 Responses to “Food For Thought: Lentil soup with lime juice”

  1. Bogdis says:

    Thx for this. I will share it to my girl to prepare it for me :) I’m not very good in the kitchen even if follow a recipe.

    Regars,
    B

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