Tomato-Lentil Soup
Serves 8
“I often pair this soup with crusty bread and a green salad tossed in a creamy dressing for a casual, hearty vegetarian meal,†writes Paulette Mitchell, author of A Beautiful Bowl of Soup. “The alliance of tomatoes, lentils, and fresh herbs is very pleasing. The soup actually improves when made in advance, so that the flavors have a chance to marry.â€
Ingredients
1 tablespoon olive oil
1 cup finely chopped onion
2 cloves garlic, minced
4 cups vegetable stock
2/3 cup dried brown lentils, rinsed
2 carrots, finely chopped
2 celery stalks, finely chopped
1 bay leaf
One 6-ounce can tomato paste
¼ cup finely chopped fresh flat-leaf parsley
1 tablespoon minced fresh thyme, or 1 teaspoon dried thyme
1 tablespoon snipped fresh dill, or 1 teaspoon dried dill
1 tablespoon minced fresh tarragon, or 1 teaspoon dried tarragon
1 teaspoon minced fresh sweet marjoram, or 1/4 teaspoon dried marjoram
½ teaspoon freshly ground pepper, or to taste
One 28-ounce can tomatoes, coarsely chopped, with juice
Salt to taste
Sprigs of fresh flat-leaf parsley or thyme for garnish
Directions
1. Heat the oil in a Dutch oven over medium heat. Add the onion and garlic; cook, stirring occasionally, until the onion is translucent, about 5 minutes. Stir in the vegetable stock, lentils, carrots, celery and bay leaf. Bring to a boil over high heat. Reduce heat; cover and cook, stirring occasionally, until the lentils and vegetables are tender, about 1 hour.
2. Meanwhile, stir together tomato paste, parsley, thyme, dill, tarragon, marjoram and pepper in a small bowl; set aside.
3. Remove bay leaf from soup. Stir in the tomatoes with juice. Add 1 cup of the soup liquid to the tomato paste mixture and stir until smooth; add to the soup and stir gently until heated through. Taste and adjust the seasoning.
4. Garnish each serving with a sprig of fresh herb.
Advance preparation
This soup will keep for up to 5 days in a covered container in the refrigerator. When reheating, stir in vegetable stock or water to thin as desired.
Nutritional Analysis Per Serving
Although this soup comes up high in carbohydrates, the source is nutrition-packed beans, so it’s worth the splurge.
Calories
140
Total fat 2.5 g
Saturated Fat
0 g
Protein
8 g
Cholesterol 0 mg
Sodium 640 mg
Carbohydrates 26 g
Sugars 9 g
Fiber 6 g
Vitamin A
80% DV
Vitamin C
35% DV
Iron
20% RDA
From A Beautiful Bowl of Soup by Paulette Mitchell (Chronicle Books).