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Tangy Lentil Soup with Silverbeet and Zucchini
“This delicious Lebanese-style brown lentil soup with the goodness of greens can be served as a main course. Eating one serve of dark leafy green vegetables each day can cut your risk of developing type 2 diabetes and macular degeneration. This soup is great for making ahead of time as the flavour continues to improve. Freeze leftovers in meal-sized glass containers for an easy lunch.” Sue Radd
Preparation time: 20 minutes
Cooking time: 45 minutes
Serves: 8
Ingredients:
- 2 tablespoons extra virgin olive oil
- 1 large onion, chopped
- 500 g (17½ oz) brown lentils, picked over for stones and washed
- 1 teaspoon salt
- 2 medium potatoes, peeled and cut into 1-centimetre (½-inch) cubes
- 2 medium zucchinis (courgettes), cut into 1-centimetre (½-inch) cubes
- 1 bunch silverbeet (chard), trimmed, washed and shredded into 1-centimetre (½-inch) strips making up 600 g (about 21 oz)
- 2 cloves garlic, crushed
- freshly ground black pepper, optional
- 1 bunch fresh coriander (cilantro), chopped
- juice of 2 lemons
Method:
- Warm oil in a large soup pot (at least 8 litres/2 gallons)
capacity) and sauté onions until soft. - Add lentils, salt and 8 cups of water, cover with lid and bring to boil. Turn down heat and simmer for 15 minutes.
- Add potato cubes and continue cooking for 10 minutes.
- Add zucchini, silverbeet, garlic, pepper and 4 cups of extra boiling water, and cook for a further 5 minutes until the greens just start
to soften. - Stir in coriander and lemon juice, and ladle hot into soup bowls. Serve with wholemeal Lebanese bread, if desired.
Per Serve:
Energy 1201 kJ (287 Cal); protein 19 g; fat 6 g; saturated fat 1 g; cholesterol 0 mg; carbohydrate 34 g; sugars 5 g; fibre 13 g; calcium 130 mg; iron 7.7 mg, sodium 457 mg
Recipe and images published with permission from Sue Radd’s new Cookbook Food as Medicine (Signs Publishing). Food as Medicine: Eating for Your Best Health was awarded number 1, ‘Best Health & Nutrition Cookbook in the World for 2016’ by Gourmand World Cookbook Awards. It promotes adopting a more plant based dietary pattern for chronic disease prevention/treatment and environmental sustainability.
