Heart-Healthy Soup Recipe
By Dr. Ben Kim on July 29, 2008
If keeping your heart healthy is a top priority, consider adding lentils to your diet. Lentils are inexpensive legumes that come in a variety of colors, and every color is good for your heart and overall health.
Lentils are rich in folate, a vitamin that is essential to keeping your blood homocysteine at a healthy level - this is likely the main reason why eating lentils on a regular basis can keep your cardiovascular system healthy as you age.
Lentils are also rich in healthy protein, fiber, tryptophan, iron, and a number of other micronutrients that can nourish all of your cells.
Enjoy the following Mediterranean lentil soup recipe - it's super simple to put together, and combines well with all types of salad and grain dishes.
Mediterranean Soup Recipe
Makes about 8 servings
Ingredients:
2 cups dried lentils, well rinsed
2 cups tomato sauce
3 ribs celery, diced
4 medium carrots, diced
1 red onion, diced
3 cloves garlic, minced
2 tablespoons extra-virgin olive oil
12 cups water or vegetable broth, or combination
Sea salt
Directions:
1. In a large pot, saute celery, carrots, onions, and garlic (using extra virgin olive oil) over medium heat for about 5 minutes.
2. Add lentils and 8 cups of water and/or broth, and cook over medium heat until lentils become soft - this takes about 15-20 minutes. When lentils are softened, add remaining water/broth and cook for another 15 minutes over medium heat.
3. Add tomato sauce and cook for another 10 minutes. Add sea salt, to taste.
Enjoy this savory Mediterranean soup recipe. It goes particularly well with a side of avocado and a fresh vegetable salad.
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A comment from a
A comment from a professional Scottish chef about olive oil said it was wasteful (cost and nutrient wise) when cooking, to use 'extra virgin' as the heat destroys several nutrients which are preserved when the oil is cold pressed. He recommends extra virgin olive oil should only be used cold, for example, when making a salad dressing.
Laurie.