Name: Lemon Lentil and Escarole Soup
Yield: 8
Ingredients: 1 small onion, chopped; 2 carrots, peeled and chopped; 2 stalks celery, chopped; 1/3 cup chopped garlic; 2 tablespoons white wine or low sodium vegetable broth; 1 medium sweet potato, cut into 1/2 inch dice; 1 1/2 tablespoons ground coriander; 1 1/2 tablespoons ground cumin; 1 1/2 tablespoons Dr. Fuhrman's MatoZest or other no salt seasoning blend, adjusted to taste; 7 cups low-sodium or no-salt-added vegetable stock; 1 pound red lentils, rinsed and drained; 1 cup black lentils, rinsed and drained; 1/2 cup raw cashews; 1/2 cup fresh lemon juice; zest of 1 1/2 organic lemons; 1 head escarole, roughly chopped; 1/4 cup parsley, chopped; freshly ground black pepper, to taste

Serves

Ingredients

1 small onion, chopped

2 carrots, peeled and chopped

2 stalks celery, chopped

1/3 cup chopped garlic

2 tablespoons white wine or low sodium vegetable broth

1 medium sweet potato, cut into 1/2 inch dice

1 1/2 tablespoons ground coriander

1 1/2 tablespoons ground cumin

1 1/2 tablespoons Dr. Fuhrman's MatoZest or other no salt seasoning blend, adjusted to taste

7 cups low-sodium or no-salt-added vegetable stock

1 pound red lentils, rinsed and drained

1 cup black lentils, rinsed and drained

1/2 cup raw cashews

1/2 cup fresh lemon juice

zest of 1 1/2 organic lemons

1 head escarole, roughly chopped

1/4 cup parsley, chopped

freshly ground black pepper, to taste

Instructions

In a large covered soup pot over medium-high heat, saute the onions, carrots, celery and garlic in the white wine until the onion is translucent and golden, about 10-12 minutes. Add the sweet potato and spices and saute another minute. Then add the broth and both kinds of lentils and bring to a boil. Reduce heat to low and simmer for 25-35 minutes, partially covered until the lentils are soft.

Puree the cashews with the lemon juice and zest in a high-powered blender until very smooth and add to the pot. Stir in the escarole and continue cooking for a few minutes, only until the escarole has wilted. Remove from the heat and stir in the parsley and black pepper. Adjust with more lemon juice if desired and serve.

Nutrition Facts

Calories 416, Protein 25 g, Carbohydrates 69 g, Sugars 6 g, Total Fat 5.4 g, Saturated Fat 0.9 g, Cholesterol 0 mg, Sodium 179 mg, Fiber 29.4 g, Beta-Carotene 3630 ug, Vitamin C 24 mg, Calcium 163 mg, Iron 9.2 mg, Folate 500 ug, Magnesium 157 mg, Potassium 1289 mg, Zinc 5.2 mg, Selenium 10.1 ug

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Lemon Lentil and Escarole Soup