Going Dutch #5 – Lentils

going-dutchLentil Soup

Makes 6 servings

Prep: 10 minutes
Cook: 80 minutes

Shopping List:

  • 1 onion, chopped
  • 60 ml or ¼ cup olive oil
  • 2 carrots, diced
  • 2 stalks celery, chopped
  • 2 cloves garlic, minced
  • 2 gr or 1 teaspoon dried oregano
  • 1 bay leaf
  • 1 gr or 1 teaspoon dried basil
  • 410 gr or 1 (14.5 ounce) can crushed tomatoes
  • 385 gr or 2 cups dry lentils
  • 1895 ml or 8 cups water
  • 15 gr or ½ cup spinach, rinsed and thinly sliced
  • 30 ml or 2 tablespoons vinegar
  • salt to taste
  • freshly ground black pepper to taste

lentilsgroupTO MAKE:

  1. In a large soup pot, heat oil over medium heat.
  2. Add onions, carrots, and celery; cook and stir until onion is tender.
  3. Stir in garlic, bay leaf, oregano, and basil; cook for 2 minutes.
  4. Stir in lentils, and add water and tomatoes.
  5. Bring to a boil.
  6. Reduce heat, and simmer for at least 1 hour.
  7. When ready to serve stir in spinach, and cook until it wilts.
  8. Stir in vinegar, and season to taste with salt and pepper, and more vinegar if desired.
  9. Serve with whole wheat bread

Note 1: You can replace the water with chickenbroth, in that case leave out the salt.

Note 2: Use balsamic vinegar instead of white vinegar, balsamic gives a ‘meatier’ taste.


Amount Per Serving
Calories: 349
Total Fat: 10g
Cholesterol: 0mg
Sodium: 131mg
Total Carbohydrates: 48.2g
Dietary Fiber: 22.2g
Protein: 18.3g

Gastric Bypass, Gastric Sleeve and Lap-band [WLS] persons can eat only half a serving max !

PDF of this recipe: 20141009-Dutch-Lentil-Soup

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