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- 03/06/2018


AgroFOOD Industry Hi Tech

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Lentils are full of nutrients including potassium, calcium, zinc, niacin and vitamin K. One of the oldest consumed legumes in history, lentils are particularly rich in dietary fiber, lean protein, folate and iron. From the cook’s perspective, lentils are easy to prepare since they don’t require soaking or lengthy cooking times.

Ingredients (use organic when available)

  • 1 tablespoons extra virgin olive oil
  • 1 cup white onion, finely chopped
  • 1/2 cup carrot, finely chopped
  • 1/2 cup celery, finely chopped
  • 1 teaspoon sea salt
  • 1 pound dry lentils, picked and rinsed
  • 1 cup peeled and chopped tomatoes
  • 2 quarts vegetable broth
  • 1/2 teaspoon ground ginger
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon freshly ground pepper


Place the olive oil into a large 6-quart Dutch oven and set over medium heat. Once hot, add the onion, carrot, celery and salt and sweat until the onions are translucent, approximately 6 to 7 minutes. Add the lentils, tomatoes, broth and seasoning and stir to combine. Increase the heat to high and bring just to a boil. Reduce the heat to low, cover and cook at a low simmer until the lentils are tender, approximately 35 to 40 minutes. Using a stick blender, puree to your preferred consistency. Serves 6. 
This recipe is Vegan.

Nutrition Facts per serving: 358 calories, 5 grams fat, 1084 mg potassium, 50.7 grams carbs, 24 grams dietary fiber, 26.6 grams protein, excellent source vitamins A, C and iron.

Sodium varies depending upon type of broth and if using canned or fresh tomatoes.