As the chilly weather rolls in, I can’t help but get excited about autumn colors, chunky sweaters, and hearty ingredients.

 

Lentil Soup

Ingredients Butter or olive oil to sauté 1 chopped onion 2 cloves garlic, minced ½ cup brown rice 1 cup lentils (red are my preference) 8 cups water 1 large can of whole tomatoes with liquid 1 15-ounce can tomato sauce 2 t. ground cumin 2 t. oregano ¼ cup soy sauce Grated cheese (I use cheddar) Sour cream   Directions Sauté garlic and onion until soft, about 4 minutes. Add grains (rice and lentils) and water and bring to a boil.   Simmer for 45 minutes. Add tomatoes, sauce, and spices. Simmer for 30 minutes. Add soy sauce. Sprinkle with a little kosher salt, add a dollop of sour cream, and serve.

By Karen Schulz

As the chilly weather rolls in, I can’t help but get excited about autumn colors, chunky sweaters, and hearty ingredients. Soups, in particular, are the perfect backdrop for the various types of squash that are available; super legumes and grains such as lentils, farro, and beans, and even apples play an important role in many tasty fall soups.

Soups are excellent family dinner meals because they are: hearty and full of good nutrients, one-pot meals that mean easy cleanup, and are perfect make-ahead dinners because many soups get better the longer they sit and simmer. You can also make extra and freeze it for another day or use it in your child’s lunchbox as a great alternative to cold cuts or school-bought lunch. Feel free to experiment with soups. It’s hard to mess them up! If you have any almost too-ripe veggies in your fridge, toss them in the pot.

This lentil soup recipe is a go-to for me. Not only is it easy, it is full of flavor, very nutritious, and tremendously satisfying. Lentils come in beautiful colors. I keep red lentils in a clear canister on my counter so they are always handy.  

Did you know lentils:

• Are high in fiber?

• Have a significant amount of folate and magnesium, which are great for your heart?

• Are a complex carbohydrate which helps stabilize blood-sugar levels?

• Are high in protein?

• Are a good source of important minerals such as iron, magnesium, and zinc?

So, the next time you are in the grocery store, grab some lentils. I bet you already have all of the other ingredients in your pantry to make this delicious soup. Serve it with a small green salad and crispy baguette. My kids love it with a tall glass of cold milk.