Lentil and Potato Soup

In the Middle East, this soup is a staple and is served in most households.

3/4 cup (180 mL) green or brown lentils
1 Tbsp (15 mL) extra-virgin olive oil
1 medium onion, diced
2 garlic cloves, crushed
4 cups (1 L) homemade or low-sodium vegetable or chicken broth (enough to cover all ingredients)
1/4 tsp (1 mL) salt
1/2 tsp (2 mL) pepper
2 medium potatoes, peeled and cut into large cubes
1 carrot, sliced
1 celery stalk, sliced
Sour cream as a garnish (optional)

Wash, then soak lentils overnight in 5 cups (1.25 L) water. Drain lentils.

In large pot, heat oil over medium-high heat. Add onions and garlic, and sauté for 5 minutes until soft, stirring often. Add lentils to pot and sauté for another 2 to 3 minutes. Add broth and seasonings. Bring to a boil, cover and simmer for 1 hour.

Add potatoes, carrot, and celery; cook for another 20 minutes or until vegetables are tender.

Pour into hot bowls and serve with a dollop of sour cream (optional).

Serves 4.

Each serving contains: 281 calories; 14 g protein; 4 g total fat (1 g sat. fat, 0 g trans fat); 46 g carbohydrates (3 g sugars, 14 g fibre); 198 mg sodium

Legumes are an excellent source of both soluble and insoluble fibre, providing an average of 6 g of fibre per 1/2 cup (125 mL). Fibre has been shown to lower cholesterol, slow the absorption of glucose into the bloodstream, and help prevent colon cancer and diverticular disease. Legumes contain no cholesterol and are low in fat and high in folate, potassium, iron, and magnesium. They are also a good source of lean protein.

source: "International Soups", alive #360, October 2012