Bean and Lentil Soup

 

Bean and Lentil Soup
Author: 
Recipe type: Soup
Prep time: 
Cook time: 
Total time: 
Serves: 8
 
Beans and lentils are so delicious and hearty. They make this soup much more filling while offering calcium, iron and lots of fibre! Most Canadians aren't getting the minimum levels of fibre they require each day. 30 g is needed for healthy bowel function and cholesterol levels.
Ingredients
  • 1 lb dried French lentils
  • 1 lg Spanish onion, diced
  • 2 lg carrots, peeled and diced
  • 3 stalks celery, diced
  • 2 ripe tomatoes, chopped
  • 1 small can low-sodium tomato sauce
  • 1 can navy beans, low sodium (or bean of your choice)
  • 1 bay leaf
  • ½ tsp fresh oregano, finely chopped
  • 1 tbsp fresh parsley, finely chopped
  • 1 bunch spinach
  • sea salt and pepper to taste
  • 3-4 tbsp olive oil
Instructions
  1. Wash the lentils and drain well.
  2. In a large pot, heat 2 tbsp oil and add chopped onion. Sweat.
  3. Add carrots, celery and tomatoes. Simmer on low heat for 5 minutes, stirring occasionally.
  4. Add lentils, tomato sauce and enough water to cover by 4 inches. Bring to a low boil and stir.
  5. Add bay leaf and kosher salt to taste and simmer for 40 minutes.
  6. Add beans and spinach and cook another 10 minutes.
  7. Finish with a drizzle of olive oil.

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