The internet can be a scary world. There is misinformation galore and pseudoscience being promoted as fact to millions of users everyday. New fad diets and superfoods are reaching consumers at lightning speed and unfortunately there is no filter.
“Legumes are a great source of protein, dietary fibre and contain minerals such as iron and zinc. They are also great sources of B vitamins as well as phytonutrients.”
Unfortunately, one piece of misinformation that is circulating the wide world web is that legumes are bad for you. Some believe they cause irritable bowel. Other’s claim legumes contain anti-nutrients. If there ever was one food that really is a superfood its legumes. Not only are they super tasty and super nutritious, they are also one food that creates minimal environmental damage in their growth and preparation. To top it off, we can now get lentils locally. Our own Victorian Chef Heidi Fink shared with us a farm in Saanich where lentils are grown. Check out Saanichton Farm for some tasty, local lentils.
If there ever was such thing as a summer soup, this is it. Not only does the citrus add freshness, the vitamin C helps to better absorb the non-heme iron. Time to get some legumes into you! For our health, and the health of our planet!
Greek Lentil Soup with Feta and Lemon
This simple and tasty Greek Lentil Soup is adapted from the Rebar and Whitewater Cooks Cookbook. Full of flavour, and packed full of high-quality protein. The fresh rosemary and salty feta add the depth of flavour to make this a restaurant quality dish.
- 2 cups red lentils dry
- 2 tbsp. olive oil
- 1 medium onion diced
- 2 tsp salt
- 8 cloves garlic minced
- 4 medium carrots diced
- 1 tsp pepper cracked
- 1/4 tsp chili flakes
- 1 tbsp oregano dry
- 1 tbsp fresh rosemary chopped
- 2 bay leaves
- 8 cups vegetable stock organic or homemade
- 1/2 lemon zested
- 2 lemons juiced
- 1 cup feta cheese crumbled
- 2 tsp fresh rosemary minced
- pepper cracked, to taste
Start by rinsing the lentils in a colander under running water. Set aside to drain.
Heat the olive oil in a large pot and add onions and sauté until translucent, about 3 minutes. Add carrots, garlic, salt, pepper, chilli flakes, 1 tbsp. rosemary, oregano and bay leaves. Stir well and sauté until carrots are tender about 5 minutes.
Add the stock and the lentils and bring to a boil. Reduce the heat and let simmer partially covered, until the lentils are soft and have broken apart (around 20-25 minutes).
Remove the bay leaves. Decide at this point if you would like to puree the soup or not. I like to leave mine chunky.
Season the soup with lemon zest and lemon juice. Decide if more salt and pepper is needed.
To serve, combine the feta cheese, 1 tsp minced rosemary and fresh cracked pepper in a bowl. Sprinkle over hot bowls of soup and enjoy.