Spicy Lentil Soup

Spicy Lentil Soup

Lentils of red, brown, or green hue cook quickly and never require soaking. Lentils are packed with protein, vitamins, and other nutrients. This rich, spicy soup cooks in minutes and can replace your lunch, or your dinner!

Spicy Lentil Soup
(Makes 12 1-cup servings)

• 1/4 teaspoon extra-virgin olive oil
• 1 cup chopped yellow onion (about 1 large)
• 1 cup chopped, peeled carrot (about 2 medium)
• 1 cup chopped celery (3 medium ribs)
• 1 teaspoon minced garlic
• 2 cups lentils (about 1 pound), washed
• 1 28-ounce can diced, stewed tomatoes in their juice
• 8 cups vegetable stock (see recipe below)
• 1 bay leaf
• 1/2 teaspoon cayenne
• 1 teaspoon chili powder
• 1/2 teaspoon ground cumin
• 1 teaspoon paprika
• 1 teaspoon dried basil
• 1 teaspoon sea salt
• 1/2 teaspoon freshly ground black pepper
• Avocado

Preparation -

Heat a medium stock-pot over medium-high heat. Add the olive oil to lightly coat the bottom of the pan. Add the onion, carrot, celery, and garlic. Cook until the onion has softened, about 2 minutes.

Stir in the lentils, tomatoes, stock, bay leaf, cayenne, chili powder, cumin, paprika, basil, salt, and pepper. Bring to a boil, reduce heat, and simmer until the lentils have softened, about 20 minutes. Remove the bay leaf before serving. Add ¼ cup chopped avocado to each serving.

Women’ serving (1 cup with ¼ avocado) - Calories 239 - Protein 12 - Carbohydrates 37 - Fat 7

Men’s serving (1 ½ cups with ¼ avocado) - Calories 324 - Protein 18 - Carbohydrates 54 - Fat 8

Recipe taken from: Conscious Cuisine by Cary Neff