Why does this polar bear run through a field of lentils towards a piece of whole-grain bread? The secret is that lentils and whole-grains contain different amino acids that complement each other. Our polar bear knows by instinct: if you eat lentils with some whole-grains on the same day, you’ll meet all protein requirements.
Lentils are also loaded with slow carbs, the ones that don’t make you fat, but are full of goodies. They contain four times as much fiber as brown rice. In addition they are a good source of magnesium, copper, folate, iron, vitamin B1 and B6. It’s easy to enjoy all the benefits of lentils. What about this soup with Puy lentils and spinach?
serves 4 / prep .. / cook
- 1 yellow onion
- 2 cloves garlic
- 1 leek
- 1 medium potato
- 2 tbsp olive oil
- 1½ cup dried French Puy lentils or brown lentils
- 5½ cups vegetable stock
- 4 thyme sprigs
- 1 tbsp chopped fresh rosemary
- 1 bay leave
- 5oz fresh spinach
- ½ lemon
Thinly slice the onion and mince the cloves of garlic. Trim, wash and slice the leek. Peel and dice the potato. Set aside.
Put a large pot over medium heat and add olive oil. Add onion and sauté for 2-3 minutes.
Stir in the leek. Add the garlic, sauté for a few minutes.
Thoroughly wash 1½ cup lentils and add to the pot. Also add the diced potato.
Add thyme sprigs, the rosemary and bay leave.
Stir in the vegetable stock. Bring to a boil. Simmer for 40 minutes. Pick out the thyme sprigs and bay leave.
Thoroughly wash 5 ounces fresh spinach and cut into long thin strips. Add to the soup.
Ladle soup into the bowls. Add a squeeze of lemon juice. Serve with some whole-grain bread on the side. Enjoy!
Check our VeggiRider iPad app for all the instruction photo’s & even more fun!