Tuesday, November 12, 2013

Warm & Cozy

Winter and snow seem to be here to stay.  For many people that means looking for a warm meal and for me that means a hearty soup with vegetables and meat alternatives such as beans, lentils, or chickpeas.  You can also add barley, rice, quinoa, and noodles for more grain products.  

Soups, stews, and chilis are also great to prepare ahead on the weekend or leave in the crockpot for a quick supper or lunch leftovers.  My husband often likes pureed textures, which can help you 'hide' some vegetables from your picky eaters if needed.  I also just realized this is a green and white soup, so it can be eaten while watching the Roughriders too!

Lentil Potato Spinach Soup
Source: Pulse Canada
Makes 2.25 L (~ 5 servings)



Ingredients
250 ml (1 cup) dry green lentils
30 ml (2 tbsp) vegetable/canola oil
2 cloves garlic, minced
2 medium onions, chopped
1.5 L (6 cups) reduced sodium vegetable or chicken broth
125 ml (1/4 cup) chopped fresh parsley
1 L (4 cups) chopped fresh spinach
2 medium potatoes, cubed 
salt and pepper to taste
50 ml (1/4 cup) fresh lemon juice

Directions

  1. Cover lentils with water in a medium saucepan. Bring to boil and reduce to simmer, covered for 20-30 minutes. Set aside. Drain liquids. 
  2. Saut√© garlic and onions with oil in a large saucepan until browned. Add vegetable (or chicken) broth, lentils and remaining ingredients except lemon juice. 
  3. Cook mixture for about 1 hour until lentils and potatoes are tender.  Add lemon juice just before serving.
* option to puree soup and return to saucepan. 

What do you eat to be warm and cozy?

Steph Langdon, RD
something nutrishus counselling & coaching
www.nutrishus.com

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