Nutrition Spotlight
Lentils are probably the most easy-to-cook and most versatile kind of pulses. They can be cooked in so many ways and become ingredients of so many traditional dishes around the world.
Pulses are definitely one of these categories of foods that we should make sure to always include in our weekly menus. They are rich in protein, contain zero fat and carry lots of soluble fiber that can boost our daily fiber intake. But it’s not just their nutritional value that makes them a great food choice. They are also a friendly crop for the environment as they increase farming biodiversity and promote sustainable agriculture.
The traditional Greek recipe for lentil soup usually contains just a few simple ingredients like extra virgin olive oil, tomato juice or paste, onion and garlic. Bay leaves are almost always the condiment of choice. The added sun-dried tomatoes in this recipe boost its content in micronutrients, especially Vitamins A and C. The addition of more spices gives the classic soup an extra strong taste, and the pine nuts make it even more filling and delicious!
Lentil soup with sun-dried tomatoes and pine nuts
Equipment
- 2 medium pots
Ingredients
- 1 cup lentils (see notes below)
- 2 small carrots, sliced
- ½ cup tomato juice
- 4 leaves dried bay
- 1 tsp paprika powder
- ½ tsp cumin powder
- 4 tbsp olive oil
- 1 small onion, chopped
- 2 tbsp pine nuts
- 1 garlic clove, crushed
- 2 halves sun-dried tomatoes, coarsely chopped
- Salt
Instructions
- In a medium pot over medium heat, add water (about 6-7 cups), and bring to a boil. Add the lentils.
- Add carrots, tomato juice, bay leaves, paprika, cumin and 1 tbsp of olive oil. Let the soup boil for 25-30 minutes adding more water if you need to.
- In another pot, heat the rest of the olive oil over low heat and add the onion. Add pine nuts and sauté for 2-3 minutes or until the pine nuts are toasted and the onion becomes translucent. Lastly, add the garlic and the sun-dried tomatoes and slightly stir for one minute.
- Slowly add the soup, add salt, stir and let it come to a boil.
- Remove from heat, remove the bay leaves and serve. If you wish, you can garnish with extra sun-dried tomatoes and toasted pine nuts.
NOTES
water and repeat step 1.
