Fresh Tomato & Red Lentil Soup – an Ageless Diet™ Recipe

I love this soup. It’s bright – from the citrus – fresh tasting and still filling. Lentils are so good for you. And anything with this many herbs is an energizing recipe. It’s part of the Ageless Diet because it’s one of those perfect dishes – anti-inflammatory, delicious, savory, and full of good carbs and protein. In fact,  red lentils are rich in slow-digesting carbohydrates and dietary fiber that keep you feeling full and satisfied for two hours or more following a meal. Foods high in dietary fiber, like red lentils, lower the risk of diabetes, heart disease and constipation.

And dig this: The protein content of lentils is comparable to that of one serving of meat, but generally healthier because they contain low levels of fat. In one cup of red lentils are nearly 18 grams of protein. Eating more plant-based proteins are better for you and better for the environment. It’s more easily digestible and less of an inflammatory protein. Plus, they taste so damn good in this dish. Red lentils good quickly so this dish is perfect if you’re short on time but want something really satisfying.

With 358 micrograms per serving, red lentils are rich in folate, a vitamin your body requires to create new cells and produce iron. One serving also provides about 16 international units of vitamin A. The minerals in a cup of red lentils include 731 milligrams of potassium, 356 milligrams of phosphorus and 71 milligrams of magnesium. How great is that!

Recipe for Tomato & Lentil Soup

Ingredients:

• 2 tablespoons of olive oil + more to drizzle
• 1 large white onion, finely diced
• 3-4 cloves of garlic, minced
• 1-3 cups dried red lentils
• 1 teaspoon dried basil
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 1 jalapeno, diced (if you like a little hit of heat)
• 1 teaspoon Spanish smoked paprika (if you want a little smokiness, if you want it fresher tasting, skip the paprika)
• Sea salt
• 6 big ripe tomatoes (if they’re in season), blanched, peeled, chopped, or two 28 oz. cans whole peeled tomatoes chopped with liquid
• 1/2 cup fresh basil + more for garnish
• 1/2 cup fresh Italian herbs (like flat-leaf parsley, oregano, thyme, and marjoram)
• Juice from 3-4 lemons
• Vegetable Stock (one container, 32 oz.)
• Bragg’s Liquid Aminos or tamari, to taste (about 2-3 tablespoons)

Preparation:

1. In a big sauce pot, heat olive oil over medium heat, saute onion with a 1/2 teaspoon of sea salt for 4-5 minutes, until almost translucent, then add garlic, jalapeno, dried herbs and spices, saute for about 5 minutes.
2. Add lentils, saute for about 3 minutes.
3. Add the tomatoes (if using fresh, blanch them, peel them, slice them before adding them to this mixture, if canned add the tomatoes, chopped, with the liquid), stir for about a minute, add lemon juice, salt, heat to boiling, and simmer for 5 minutes, stirring occasionally.
4. Add the fresh herbs, chopped, stir, and then add the vegetable broth, simmer for about 30 minutes.
5. Salt and pepper to taste.
6. Garnish with more fresh basil and/or parsley and drizzle a little EVOO (extra virgin olive oil). I often top this with fresh arugula too and serve over brown rice.

Enjoy! Perfect dish for summer or winter. This dish gets better each day, and there will be enough leftover for a lunch.

*Note: No need to pre-soak the dried lentils; they’ll soften as they cook. Use 1 cup if you want more of a soup consistency and use 2 cups if you prefer a stew-like dish. Use 3 cups if you want to highlight the lentils in the soup versus the tomatoes. I like a thicker consistency and often eat it with brown rice or another whole grain so I’ll use 3 or more cups.

**Try to use all organic ingredients, especially tomatoes.