Ann’s Lentil Soup

🥣 Ann’s Lentil Soup 🍲

What is it?
Ann’s Lentil Soup is a hearty and nutritious soup made primarily from lentils, a type of legume known for their high protein and fiber content. It’s a comforting and delicious dish that’s perfect for cold weather or whenever you’re in need of a warm and satisfying meal.

History:
The history of lentil soup dates back centuries, with lentils being one of the oldest cultivated crops. Lentils have been a staple in various cuisines around the world, from the Middle East to India and beyond. The exact origin of Ann’s Lentil Soup is uncertain, but lentil soups have been enjoyed by countless generations for their simplicity and nourishment.

Components:

• 1 cup of dried green or brown lentils
• 1 onion, finely chopped
• 2 cloves of garlic, minced
• 2 carrots, diced
• 2 celery stalks, diced
• 1 can (14 oz) of diced tomatoes
• 6 cups of vegetable or chicken broth
• 1 teaspoon of ground cumin
• 1 teaspoon of paprika
• 1/2 teaspoon of dried thyme
• Salt and pepper to taste
• Olive oil for sautéing
• Fresh parsley for garnish (optional)
• Lemon wedges for serving (optional)

Steps to Prepare:

1. Rinse and Soak Lentils: Start by rinsing the lentils in cold water and removing any debris. Then, soak them in water for about 30 minutes. This step is optional but can help reduce cooking time.

2. Sauté Aromatics: In a large pot, heat some olive oil over medium heat. Add the chopped onion, garlic, carrots, and celery. Sauté for about 5-7 minutes until the vegetables are softened and the onion is translucent.

3. Add Spices: Stir in the ground cumin, paprika, dried thyme, salt, and pepper. Sauté for an additional minute to toast the spices and enhance their flavors.

4. Simmer with Lentils: Drain and rinse the soaked lentils, then add them to the pot. Pour in the diced tomatoes (with their juices) and vegetable or chicken broth. Bring the mixture to a boil, then reduce the heat to low, cover the pot, and let it simmer for about 25-30 minutes or until the lentils are tender.

5. Blend (Optional): For a creamier texture, you can use an immersion blender to partially blend the soup while leaving some chunks of vegetables and lentils intact.

6. Serve: Ladle the soup into bowls, garnish with fresh parsley if desired, and serve with lemon wedges on the side. Squeezing a bit of lemon juice into your soup adds a delightful citrusy kick.

Time Needed:

• Preparation: Approximately 15 minutes
• Cooking: Around 30 minutes
• Total Time: About 45 minutes

Ann’s Lentil Soup is a versatile dish that can be customized to your taste. Feel free to add other vegetables like spinach or kale, and adjust the seasoning to suit your preferences. Enjoy this nutritious and comforting soup! 🥄🍋

Certainly! Here are the nutrition facts and health information for Ann’s Lentil Soup:

Nutrition Facts (Approximate Values per Serving):

• Calories: 250-300 calories
• Protein: 15-20 grams
• Carbohydrates: 45-50 grams
• Dietary Fiber: 15-20 grams
• Fat: 2-3 grams
• Cholesterol: 0 milligrams
• Sodium: 600-800 milligrams (varies with added salt)
• Potassium: 700-900 milligrams
• Vitamins and Minerals: Lentil soup is a good source of vitamins such as folate, vitamin K, and various B vitamins, as well as minerals like iron, magnesium, and zinc.

Health Information:

1. High in Protein: Lentils are an excellent plant-based source of protein, making this soup a great choice for vegetarians and vegans. Protein is essential for muscle health and overall body function.

2. Rich in Fiber: Lentils are high in dietary fiber, which aids in digestion and helps maintain healthy cholesterol levels. It also promotes a feeling of fullness, which can assist with weight management.

3. Low in Fat: This soup is generally low in fat, particularly saturated fat, making it heart-healthy.

4. Nutrient-Dense: Lentils are packed with essential nutrients like iron, potassium, and folate. Iron is vital for transporting oxygen in the body, potassium helps regulate blood pressure, and folate is crucial for cell division and growth.

5. Low Cholesterol: Lentils and vegetable or chicken broth are naturally cholesterol-free, making this soup a suitable option for those watching their cholesterol intake.

6. Antioxidants: The vegetables and spices used in the soup, such as carrots, celery, and tomatoes, provide antioxidants that can help protect cells from damage.

7. Low in Sodium (if desired): You can control the sodium content of the soup by using low-sodium broth and limiting added salt. This can be beneficial for those monitoring their sodium intake.

8. Lemon Benefits: Adding lemon juice to your soup not only enhances flavor but also provides vitamin C, which supports a healthy immune system.

Overall, Ann’s Lentil Soup is a nutritious and wholesome meal choice that offers a balance of protein, fiber, vitamins, and minerals. It can be part of a healthy diet and is particularly suitable for those looking to increase their plant-based protein intake.