Jerusalem Lentil Soup

jerusalem lentil soup

From the famous longstanding Jerusalem Restaurant in Toronto, this recipe proves that a few humble staples as rice, lentils, stock and spices, can transform into satisfying and healthy meal.  Pair with quinoa tabbouleh salad and you’re all set!

Lentils are easier to cook than other legumes as they don’t require presoaking.  They are the perfect plant-based protein for weight loss – rich in folate and iron necessary for red blood cells formation, potassium for regulating blood pressure, b-vitamins for metabolism and proper nervous system function, and fibre and protein for regulating blood sugar and appetite.

For a refreshing flavour, try adding a squeeze of lemon juice to finish the soup

Ingredients:

3 tbsp olive oil

1 onion chopped

1 ½ cup red lentils

½ cup Italian rice or basmati rice

7 cups low sodium vegetable stock

1 tsp cumin

1 tsp turmeric

¼ tsp pepper

2 tbsp parsley

2 tbsp lemon juice

salt and pepper

Instructions:

 The night before, soak lentils in water to remove anti-nutrients such as phytic acids and leptins which reduce nutrient absorption and cause gas.

  1. Sauté onion in olive oil.
  2. Rinse lentils and rice. Add both to a stock pot.
  3. Add water, veggie stock, cumin, turmeric, pepper and parsley. Simmer 45 minutes to 1 hour.
  4. Add lemon at the end.

Serves 4

1 serving = 2 proteins, 1 fat

Author: vickinutritionist

As a graduate with honours from the Institute of Holistic Nutrition in Toronto, Vicki is a Registered Nutrition Consultant Practitioner, also holding a Bachelor of Arts Degree from the University of Toronto. Before founding Health by Nutrition™, Vicki worked as manager and principal nutritionist at Canada's largest weight management and nutrition centre. During her tenure, she helped hundreds of clients lose weight and reach their health goals. Her experience and extensive training in weight management and holistic nutrition makes her an exceptional coach to become your partner in success. Vicki is a professional member in good standing with the Canadian Association of Natural Nutrition Practitioners.

2 thoughts

  1. In thew instructions it calls for water but it doesn’t mention it in the ingredients. How much water should I put in the pot.

    Like

    1. Hi Anita!
      Thanks for bringing this to my attention, the water can replace some of the stock (to decrease the amount of sodium) or added near the end of cooking if you prefer a thinner consistency. It’s up to you how much water you want to use. I hope you enjoy this, it’s one of my favourites!

      Like

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