1. Greek Lentil Soup
Lentils contain protein and complex carbs, plus loads of fiber to keep you satisfied. Actually, the soluble fiber found in lentils has been shown to help lower cholesterol.
One cup of cooked lentils contains 230 calories and provides 37% of the daily recommended amount of iron. It also contains numerous B vitamins important for heart health.
Skill level: Beginner
Start to finish: 55 minutes
Prep: 10 minutes
Cook: 45 minutes
1 cup (250g) brown or black lentils
1 large onion, chopped
1 large carrot, chopped
3 cloves garlic
2 tablespoons olive oil
1 tablespoon tomato paste
4-5 cups water
3 bay leaves
2 tablespoons dried oregano
Salt and pepper, to taste
Splash of red wine vinegar (optional)
- In a pot, heat up the olive oil.
- Sauté the onion, garlic, and carrot until the onion loses its color.
- Pour in the lentils and tomato paste and stir.
- Add the water and stir in the oregano, bay leaves, salt, and pepper.
- Bring the mixture to a boil on medium-high heat, then reduce the heat to medium and let it cook for about 45 minutes, or until the lentils are tender. Check the pot regularly to see if you need to add more water.
- When the lentils are done, spoon the mixture into bowls.
- Top with a splash of red wine vinegar (optional).
Nutrition information (per serving, without optional vinegar):
Calories: 319; Total Fat: 8 grams; Saturated Fat: 1 gram; Protein: 17 grams: Carbohydrates: 46 grams; Fiber: 4 grams; Cholesterol: 0 milligrams; Sodium: 178 milligrams
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