Friday, January 31, 2014

Meatless Fridays : Spinach and Lentil Soup

Spinach is loaded with Vitamin A, K, D, and E . It is a good source of Omega 3 Fatty Acids. It also strengthens our bones, a cup of fresh spinach contains twice your daily vitamin K needs.

 As for these small ( but wonderful) small lentils, they are very healthy and excellent for our hearts.
 It aids in lowering your cholesterol ( with a consistent , balance healthy diet and exercise of course), a good source of calcium, magnesium, folate, phosphorus, iron, vitamin B, and vitamin C. Lentils are high in protein and can replace the red meat in your diet without sacrificing all the nutrients. One meatless meal a week is a good baby step for every family to achieve healthy habits.




Ingredients:

1 tbsp Olive Oil
1/2 cup chopped onion
3 diced garlic cloves
1 8oz tomato sauce
1 10oz green tomatoes with green chilies
2 cups Chicken broth
5 cups hot water
a bag of fresh spinach
1 cup white rice
1 1/2 cups of green lentils
Salt and Pepper to taste

Directions:

In a large pot , warm the olive oil. Add the onion first , then the garlic. Saute for about 2-3 minutes.



Stir in the diced tomatoes with green chilies , tomato sauce , broth and hot water. Mix in the spinach. Bring to a boil.


Add the Lentils and white rice and bring to a boil.



Reduce heat and cook for about 15 minutes. If you like it to be a little thicker cook for about 20 minutes.

How easy can this healthy meal can be..






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5 comments:

  1. thanks for sharing this recipe. Look divine! You have lot's of really good recipes...I look forward to trying them out

    Crepes On a Tuesday

    ReplyDelete
    Replies
    1. Hi Joanne! Thank you for stopping by..appreciate it :) I look forward in visiting your blog..Have a wonderful weekend!

      Delete
  2. Dear Khit,
    Great food! Thanks for sharing.
    I love lentil so much!
    Blessings, my friend :-)

    ReplyDelete
  3. Hi Kath! thank you for stopping by too ♥ Have a great weekend :)

    ReplyDelete
  4. Soup is perfect for winter - I just love this recipe! It would be marvelous right now! I do appreciate you sharing with A Return to Loveliness,
    Kathy

    ReplyDelete

Thank you for stopping by and know that all of your comments are appreciated !