Cold Winter Meal – Lentil Soup

By Dr. Elaine Rancatore

Soup is a wonderful meal because its volume provides a feeling of satiety without over-eating. This recipe, which we found on, has so many things going for it besides the obvious deliciousness:

  • -Lentils are a low-fat source of protein and high in iron.
  • -Thyme and Kale have Vitamin C, which is needed for absorption of the plant-form of iron.
  • -Kale is also a source of calcium, iron and carotenes.
  • -Carrots have the ever-popular beta-carotene.
  • -Garlic and Onions, from the allium family, help regulate blood sugar and promote cancer cell death.

Lentil Soup (by Kelly Rossiter)

1 tbsp olive oil
1 onion, diced
1 clove garlic, minced
2 or 3 sprigs of fresh thyme or 1 tsp dried 
1 carrot, sliced
2 potatoes, cubed
3 or 4 mushrooms, sliced
3 cups vegetable stock 
3 or 4 kale leaves, roughly chopped
1 cup cooked lentils
salt and pepper to taste

Read the recipe at

Photo Credit: Kelly Rossiter/CC BY 2.0

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