Cheese-Topped Hearty Lentil Soup Recipe
Course: SoupDifficulty: EasyServings
8
servingsPrep time
15
minutesCooking time
1
hourCalories per serving
320
kcalThis recipe incorporates a nice twist – cauliflower – for that boost of healthful antioxidants!
Make a Cold Day Better With a Hearty Lentil Soup Recipe
Lentils come in red, green, brown and every shade in between. While brown lentils are the most common with a mildly earthy taste, green lentils have a more peppery taste, and the reds have a nutlike, slightly sweet flavor. These mighty members of the legume family are power-packed with about 30 percent protein accounting for their calories. A great source of fiber, dietary minerals, iron and B vitamins, they can help lower your cholesterol and are heart healthy. A serving of 3.5 ounces dry weight of lentils, which equals about a cup when cooked, supplies 26 grams of protein, 76 percent of your daily thiamine, 120 percent folate, 58 percent iron, 64 percent phosphorus and 50 percent zinc required as a daily dietary allowance. In addition, a full cup of cooked lentils only contains 230 calories.
Lentils have been known and consumed since the Neolithic period and are popular in West and South Asia, the Middle East, the Mediterranean, and North and South America. They’ve been voted as the third favorite food in France. India produces about 25 percent of the lentils in the world, and they are produced in the U.S. in the states of Washington, Idaho, North Dakota and Montana.
As members of the legume family, lentils are related to peas, peanuts and garbanzos and contain mostly protein and carbohydrates with practically no fat content. The plant itself grows as an annual, and each lens-shaped pod produces one or two seeds. Quick and easy to prepare and available year-round, they are commonly used in lentil soup recipes, stews, salads and main dishes.
Make a Cold Day Better With a Hearty Lentil Soup Recipe
Lentils come in red, green, brown and every shade in between. While brown lentils are the most common with a mildly earthy taste, green lentils have a more peppery taste, and the reds have a nutlike, slightly sweet flavor. These mighty members of the legume family are power-packed with about 30 percent protein accounting for their calories. A great source of fiber, dietary minerals, iron and B vitamins, they can help lower your cholesterol and are heart healthy. A serving of 3.5 ounces dry weight of lentils, which equals about a cup when cooked, supplies 26 grams of protein, 76 percent of your daily thiamine, 120 percent folate, 58 percent iron, 64 percent phosphorus and 50 percent zinc required as a daily dietary allowance. In addition, a full cup of cooked lentils only contains 230 calories.
Lentils have been known and consumed since the Neolithic period and are popular in West and South Asia, the Middle East, the Mediterranean, and North and South America. They’ve been voted as the third favorite food in France. India produces about 25 percent of the lentils in the world, and they are produced in the U.S. in the states of Washington, Idaho, North Dakota and Montana.
As members of the legume family, lentils are related to peas, peanuts and garbanzos and contain mostly protein and carbohydrates with practically no fat content. The plant itself grows as an annual, and each lens-shaped pod produces one or two seeds. Quick and easy to prepare and available year-round, they are commonly used in lentil soup recipes, stews, salads and main dishes.
Ingredients
2 Tbsp olive oil
½ cup finely chopped celery
½ cup finely chopped carrot
1 cup finely chopped onion
3 cups cauliflower cut into florets
2 tsp dried thyme
Salt and pepper to taste
4 cups chicken broth
1 cup dry brown lentils, rinsed and drained
1 cup fresh shredded Parmesan cheese
Directions
- Heat the oil over medium heat in a medium-sized pot. Add the celery, carrots, onion, thyme, pepper and salt. Cook until the vegetables soften, stirring occasionally. This will take about 10 minutes.
- Add the chicken broth and lentils and cook until it reaches a boil. Lower the heat to medium-low and cover. Simmer the soup until the lentils are done, which takes 25 to 30 minutes.
- Add the cauliflower florets and increase heat again to medium-high. Once the soup again reaches a boil, lower the heat and simmer once again until the cauliflower becomes tender but retains a touch of crispness. Take a taste of the soup, and correct the pepper and salt seasoning if needed.
- Blend the soup with a blender
- Pour into bowls and sprinkle with Parmesan cheese
