Dr. Hank's Lentil Vegetable Soup

A Tasty, Nutritious Recipe 

Lentils are one of the oldest cultivated plants. They are a good source of protein and make hearty tasting soups. A 3.5 oz serving of cooked (or sprouted) lentils is about equivalent in protein value to an ounce of cooked lean meat, yet lentils supply about twice as many calories. Lentils are an excellent source of iron, but are low in calcium compared to phosphorus and therefore ideally should be prepared with vegetables high in calcium (e.g., carrots and leafy greens). Lentil protein is somewhat deficient in the amino acid methionine. Lentil dishes can be nutritionally improved by adding (or serving them with) cereal grains relatively high in methionine. A combined lentil and vegetable soup served with grains (e.g., rice) is a superb meal for a family.

INGREDIENTS:

• 2 cups dry brown or green lentils
• 1 tablespoon clarified butter (ghee) or coconut oil
• 1 bunch kale  
• 2 small potatoes  
• 2 medium carrots  
• 6 stalks celery  
• 1 cup of mushrooms (chopped)
• 2 medium onions
• 1 bunch broccoli
• 2 medium tomatoes
• 1 tablespoon sea salt
• 2 tablespoons curry powder
• 1 clove chopped garlic
• spices (pepper, oregano, thyme, etc.)

DIRECTIONS: Soak lentils in a five-quart pot for 30 minutes. Then add the clarified butter (ghee) or coconut oil (which also prevents burning on the bottom of the pot) and cook for about 30 minutes. During the cooking process, stir occasionally while preparing the vegetables. I prefer to finely chop the vegetables in a food processor or use an Asian-style vegetable slicer (or mandoline slicer) for firm vegetables such as carrots and potatoes. After the lentils have cooked for about 30 minutes, add the vegetables in the following order: kale, potato, carrot, onion, mushrooms, celery, broccoli, tomatoes, and garlic. Continue cooking the ingredients until all of the vegetable are done (about 30 minutes) being careful not to overheat and burn. Add salt, curry, and spices as desired, and mix thoroughly. Serve over rice or with your favorite whole grain bread.

Some people like to cook the lentils with a little meat (such as ham hocks) for flavor. Additional in-season vegetables may be added, as desired. Modify to suit your taste. This recipe also works well with split peas.

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