Note: this piece first appeared as the February 2007 ClarkWellness.net Recipe of the Month.
Serves 1 to 2
This delicious, simple soup is quick to prepare. It’s perfect for a winter weeknight meal!
2 teaspoons extra-virgin olive oil
2 large cloves garlic, pressed
3 tablespoons chopped shallots
1 carrot, chopped
1 stalk celery, chopped
1/2 cup green lentils, picked over and rinsed
2 cups water or stock
pinch ground white pepper
1 bay leaf
sea salt to taste
1 tablespoon chopped parsley for garnish (optional)
Heat oil in a small pot over medium heat. Add garlic and sauté briefly, then add shallots, carrot, and celery. Cook until just beginning to brown, about 3 to 4 minutes. Add rinsed lentils, water or stock, white pepper, and bay leaf. Bring to a boil. Reduce heat, cover, and simmer, covered, for about 30 to 40 minutes or until lentils are tender. Remove bay leaf and season with sea salt to taste. Ladle soup into serving bowl and sprinkle with parsley, if using.
Note: this piece first appeared in the February 2007 issue of Clark Wellness ForkBytes.
The use of kombu, a sea vegetable available in the macrobiotic/Asian section of the natural foods market, helps remineralize the lentils and rice and aids digestion.
Serves 3 to 4
1 cup brown or green lentils, rinsed
1 small piece kombu (about 2 inches long)
4 cups water
2 tablespoons extra-virgin olive oil
1 large yellow onion, sliced
1 1/2 teaspoons sea salt
1/4 teaspoon white pepper
1/4 cup chopped parsley
1/2 cup brown rice, rinsed
Place the lentils, kombu, and water in a soup pot. Bring to a boil, reduce heat, cover, and cook for 15 minutes.
Meanwhile, heat the olive oil in a small skillet. Add the onion and sauté until well browned. Set aside.
After the lentils have cooked for 15 minutes, add the onion and cooking oil (reserving some cooked onions for garnish if desired), salt, pepper, parsley (reserving some for garnish if desired) and brown rice. Re-cover and cook another 30 to 45 minutes or until the lentils and rice are tender, but not mushy. Garnish with reserved onions and/or parsley, if desired, and serve.
Note: this piece first appeared in the February 2007 issue of Clark Wellness ForkBytes.
The humble lentil is one of the easiest legumes to prepare. Unlike other beans, lentils require no soaking, so they are ideal to stock in your pantry for a last-minute meal. Because they are small, lentils are often easier to digest than other beans. Since they are easy to cook and less likely to cause digestive distress, lentils are a great first step for new bean cooks.
Lentils are hearty and satisfying. They have a wonderful earthy flavor that is delicious paired with whole grains and rich spices, such as curry. They work nicely with mild vegetables and make a yummy addition to warming winter meals. Like all beans, lentils are high in fiber and contain no cholesterol; they beautifully complement a heart-healthy diet program.
