Rich In Fibre & Protein
Root vegetables are a favourite ingredient for my soups and stews. They’re filled with vitamins and minerals and are excellent thickeners. The many variations of dishes I make include beans, chicken, and lots of veggies. I love this variety because each has a slightly different flavour even though the base of onions, garlic, and celery often remain the same.
Since there are so many beans and legumes to choose from, it’s easy to eat less meat. Lentils offer a wonderful alternative to animal protein because they contain a special amino acid called lysine. Other nutritional benefits include a high fibre content, potassium, zinc, magnesium, and vitamin B-6.
Ingredients:
- 2 tbsp coconut oil
- 1 onion, peeled and chopped
- 2 cloves of garlic, peeled, crushed, and chopped
- 2 celery stalks, chopped
- 2 carrots, scrubbed and chopped
- ½ tsp dried thyme
- pinch of cayenne pepper
- 200 g. dried lentils, any color (or 1 540 ml can of lentils, drained and rinsed)
- 1 540 can cannellini beans, drained and rinsed
- 1 organic vegetable stock cube
- salt and pepper to taste
Make it:
- In a large, lidded saucepan, add coconut oil and heat at medium temperature until melted.
- Add onion, garlic, celery, carrots, thyme and cayenne pepper, sauteing and cooking until soft.
- Add lentils and 1 litre of water and vegetable stock cube. If using canned lentils, add them now with ½ a litre of water along with the vegetable stock.
- Bring to a boil and simmer until lentils are soft.
- Add the cannellini beans and more water if too thick, simmering for 10 minutes.
- Serve with a chunk of wholesome spelt loaf, or another bread of your choice. Enjoy!
Tell Me:
What side do you like the most with your soup – salad, bread, crackers, or tortilla chips? (Confession – I like to sprinkle chopped kale on mine. Kale should be my middle name. The warmth releases all the flavour). Please comment below and share this recipe with your friends!
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Blessings,
Sheila
