by Melanie Albert, Nutrition Expert & Author, Founder & CEO Experience Nutrition
Excerpt from book, “Enjoy Food & Life. 9 Ways 90 Days Step-by-step action plan for healthy eating and living”
This process of cooking soup gives us the foundation for making any type of bean soup. To make quick, delicious soups you will use a mix-and-match of beans, veggies and greens.
• Beans: protein, fiber, vitamins, minerals
• Any roots: Carrots, sweet potatoes, parsnip, and/or turnips
• Whole grains: Brown rice, Quinoa
• Greens: Kale, collards
Ingredients
- 1 cup lentils
- 3-4 carrots and/or sweet potatoes
- 2-3 cloves garlic
- 1 onion or 5-6 green onions
- 3-4 celery stalks
- 2 TBS organic extra virgin olive oil
- 5” strip of kombu seaweed (Seaweed is high in minerals and improves digestibility of beans)
- 1 cup brown rice
- 4-5 cups water
- 1/2 tsp cumin
- 1 tsp black pepper
- 1/2 bunch kale
Simple Steps
- Saute carrots, garlic, onions and celery with extra virgin olive oil
- Add about 6 cups water to pot
- Wash lentils and add to pot
- Add brown rice
- Add kombu to pot (to tenderize the beans)
- Add cumin and black pepper
- Bring to a boil
- Skim off foam
- Cook at moderate-low heat for about 30 minutes
- Sprinkle chopped kale to top of soup and cook 5 more minutes
Your Action
Cook and enjoy a basic home-made lentil soup. Visit us on Facebook and share a photo and what you used in your soup:
Beans__________________
Roots__________________
Whole grains_____________
Greens__________________