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LUNCH RECIPES

Mediterranean Spinach and Lentil Soup

Fresh tomatoes and wilted greens give this hearty lentil soup a lively flavour. This simple soup is light enough for warm days yet filling enough for winter nights, thanks to a vibrant variety of diced celery, onion, carrots, and squash.


Serving Size: Make 8 to 9 Cups

Prep Time: 20 mins

Cook Time: 60 mins


Ingredients:


32 ounces low-sodium vegetable broth

1 cup brown or green lentils, rinsed and drained

1 medium onion, chopped

2 stalks celery, chopped

1 carrot, chopped

3 cloves garlic, minced

1 green zucchini or yellow squash

1 tsp ground cumin

1 tsp fresh oregano, snipped

2 medium tomatoes, chopped

Sea salt and freshly ground black pepper, to taste

4 cups fresh baby spinach


Direction:


1- Combine all the vegetables (through garlic) and 1 cup water in a 6-quart Dutch oven. Bring to a boil over medium-high heat, then low the heat. Cook for 25 to 30 minutes, covered, or until lentils are cooked.


2- Combine the squash, cumin, and oregano in a mixing bowl. Cook for another 10 minutes, uncovered, or until squash is soft. Toss in the tomatoes and heat thoroughly. Salt & pepper to taste. Remove the pan from the heat. Stir in the spinach just before serving.







Look for the FIBRE!


We only eat 10-18grams/day of fibre in a western diet.


Health starts at >40grams/day. Increase your daily intake slowly and make sure to drink 8 cups of water a day.





Download your Fibre Chart below - Post it on your kitchen wall and track your fibre & water intake daily.


Fibre Food Chart (1)
.pdf
Download PDF • 3.42MB


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