By admin | January 20, 2012

By: Michele Wolfson

In an effort to stick to New Year’s Resolutions of eating healthy and shedding a few pounds, I made a lemon lentil vegan soup last night and it was outrageously delicious! Did you know that red lentils turn yellow when they cook? Lentils are small but a nutritionally mighty member of the legume family. Compared to other types of dried beans, lentils are relatively quick and easy to prepare.

Lentils are a fiber all star because they contain a good amount of cholesterol-lowering fiber. Not only do they help lower cholesterol- they are of special benefit in managing blood-sugar disorders since their high fiber content prevents blood sugar levels from rising rapidly after a meal.

But this is far from all lentils have to offer. Lentils also provide good to excellent amounts of six important minerals, two B-vitamins, and protein-all with virtually no fat.

Try out this recipe because this tiny nutritional giant fills you up–not out. It’s even better the second day, after the spices have more time to mingle.

Lemon Lentil Soup Recipe

3 medium onions, minced
4 medium garlic cloves, minced
3 Tablespoons of coconut oil
1/4 heaping teaspoon ground cloves
1 1/2 heaping teaspoons ground cumin
1 teaspoon of curry powder
1/4 teaspoon of chili powder
2 cups red lentils, washed and drained
7 cups water or stock
2 bay leaves
1 lemon zest, cut into thin strips (use a chap lemon zester)
1/2 to 3/4 cup lemon juice
2 teaspoons sea salt
lemon slice for garnish (rounds)
1/2 bunch or cilantro or parsley, chopped (optional)
4 teaspoons of extra virgin olive oil


  1.  In medium pot, heat 3 tablespoons of coconut oil on medium-high heat.
  2. Saute onion and garlic in oil until soft. Add cloves, cumin, curry, chili powder and saute another minute.
  3. Add lentils, water, bay leaves and lemon strips.
  4. Bring to a boil, cover, lower heat, and simmer 45 minutes to 1 hour or until lentils are tender.
  5. Add lemon juice and salt. Cook a few minutes more.
  6. Garnish with thinly sliced lemon rounds and add parsley or cilantro.
  7. Drizzle with olive oil.

Photo: Michele Wolfson

For more winter recipes, follow me on Twitter (@MarcusCooks)


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