Recipe of the month - November 2019

It is officially soup season. I (Anne Brock, West Valley Registered Dietitian) spent the month of October hovering over my crockpot figuring out new soup recipes so for the month of November I have some favorites down pat.

Try this recipe to warm up during the coming winter months. A few hidden bonuses are this recipe is cheap to make, high in fiber and may help you try a few new foods.

Vegetarian lentil soup

Serves 4

Ingredients and preparation

• 1 tbs olive oil
• 1 medium onion, chopped
• 2 celery stalks, sliced
• 2 medium carrots, diced
• 2 minced garlic cloves
• 3 cups (24 oz) vegetable stock or broth
• 2 cups water
• 1 cup dried lentils, washed
• 1 (14.5oz)can reduced-sodium diced tomatoes, undrained
• 2 tbs finely chopped parsley
• 1 tsp dried marjoram
• 1/2 tsp dried thyme
• 1/2 tsp salt
• 4 tbs grated Parmesan cheese
• Pepper to taste

Directions

Heat olive oil in a heavy pot over medium heat. Add onions, celery, carrots and garlic. Saute for 6-7 minutes.

Add vegetable stock, water, lentils, tomatoes and herbs, and bring to a boil. Reduce heat, cover and simmer until lentils are tender - about 30 minutes.

Add salt and pepper to taste and top with Parmesan cheese to serve.

Nutrition facts

• Serving size: half of recipe
• Calories: 283
• Total fat: 6.5g
• Saturated fat: 2 g
• Sodium: 996 mg
• Total carbohydrates: 37 g
• Dietary fiber: 17 g
• Protein: 20.5 g