Lemon-Spice Lentil Soup

I love turning ordinary ingredients into a fantastically delicious meal—it’s like kitchen alchemy. This flavorful soup is one of my latest successes. I used whole spices and toasted them to bring out their best flavor, added fresh grated ginger for a pungent kick, and finished the soup off with a drizzle of tangy yogurt and a sprinkle of fresh cilantro. It takes the humble lentil to a new level.

If you don’t have whole spices, used ground spices (in equal measure) and cook them along with the leeks, so they will toast slightly. I used leeks because they were in the CSA box last week; an onion will suffice perfectly if you don’t have leeks on hand. The fresh ginger is a must, however, and since it keeps for weeks in the refrigerator, it’s a worthy staple for your pantry. This soup freezes well too. Just make sure when you reheat it that you don’t forget to garnish the soup with the yogurt and cilantro.

Lemon-Spice Lentil Soup

Makes 6 servings

2 teaspoons whole cumin seeds

2 teaspoons whole coriander seeds

1/4 teaspoon black peppercorns

1 tablespoon olive oil

2 leeks, white part only, chopped

2 cloves garlic, minced

1 medium stalk celery, chopped

1 large carrot, peeled and chopped

3 cups low-sodium chicken or vegetable broth

3 cups water

1 1/2 cups brown lentils

1 teaspoon grated fresh ginger

1/2 teaspoon kosher salt

1/8 teaspoon cayenne

1/8 teaspoon ground cinnamon

1 (28-ounce) can whole peeled tomatoes

Grated zest of 1 large lemon

1 tablespoon lemon juice

1/3 cup plain low-fat yogurt, thinned to drizzling consistency with 1-2 tablespoons milk

Chopped fresh cilantro

Place the cumin seeds, coriander seeds, and peppercorns in small dry skillet and set over medium heat. Toast, shaking the pan often, until the spices are fragrant, about 3 minutes. Transfer to a plate to cool. Crush the spices in a mortar and pestle or place in a small zip lock bag and crush with a meat mallet. Set aside.

Heat a large saucepan over medium-high heat. Add the oil and tilt the pan to coat the bottom. Add the leeks and cook, stirring often, until softened, about 5 minutes. Add the garlic and cook, stirring constantly for about 1 minute. Add the broth, water, lentils, the spice mixture, ginger, salt, cayenne, and cinnamon.

Place the tomatoes in a food processor and pulse until finely chopped; add to the saucepan. Bring to a boil. Reduce the heat, cover and cook until the lentils are tender, 30 to 35 minutes.  Remove from the heat and stir in the lemon zest and juice. Ladle the soup into 6 bowls; drizzle with the yogurt mixture and sprinkle with cilantro.

Each serving: 41 g carbohydrate, 252 calories, 4 g fat, 1 g saturated fat, 3 mg cholesterol, 13 g fiber, 17 g protein, 386 mg sodium

Carb Choices: 3; Exchanges: 2 1/2 starch, 1 veg, 1 plant-based protein, 1/2 fat

Pumpkin and Roasted Red Pepper Soup

My cookbook, 1,000 Diabetes Recipes, came out a few weeks ago and I’d like to share one of my favorite recipes in the book to make this time of year. If you love to make butternut squash soup, but hate all the time it takes for peeling and chopping, you’ll love this recipe.

It uses canned pumpkin, so it takes no time at all to prep. If you have any red peppers left from the end of the season farmers’ market, by all means roast your own. But honestly, this is one recipe where it really doesn’t matter. The only way to possibly mess up this recipe is if you buy the wrong kind of pumpkin—you want “canned pumpkin” not “pumpkin pie filling.”

It’s great to have for lunch or an easy supper. And, if you want to dress it up a little and serve it at a holiday dinner, top each serving with a spoonful of plain low-fat yogurt or reduced-fat sour cream. Enjoy the ease of the season.

Pumpkin and Roasted Red Pepper Soup

Makes 6 servings

2 teaspoons extra virgin olive oil

3 large carrots, peeled and chopped

1 large onion, chopped

2 garlic cloves, chopped

1/2 teaspoon ground cumin

1/2 teaspoon ground coriander

5 to 5 1/2 cups low sodium vegetable or chicken broth

1 cup roasted red peppers from a jar, drained and chopped

1/2 teaspoon kosher salt

1/4 teaspoon freshly ground pepper

1 (15-ounce) can pumpkin (not pumpkin pie filling)

2 tablespoons lemon juice

1. Heat a large pot over medium heat. Add the oil and tilt the pan to coat the bottom evenly. Add the carrots and onion and cook, stirring often, until the vegetables are softened, 5 minutes. Add the garlic, cumin, and coriander and cook, stirring constantly, until fragrant, 30 seconds.

2. Add 5 cups of the stock, the bell pepper, salt, and ground pepper and bring to a boil over high heat. Cover, reduce the heat to low, and simmer until the vegetables are very tender, 15 to 20 minutes.

3. Place the vegetable mixture in a food processor or blender in batches and process until smooth. Return the soup to the saucepan and stir in the pumpkin. Add the remaining 1/2 cup of broth a few tablespoons at a time, if needed, to reach the desired consistency. Cook over medium heat, stirring often, until heated through. Remove from the heat and stir in the lemon juice. Ladle into bowls and serve at once. The soup can be refrigerated, covered, for up to 4 days or frozen for up to 3 months.

Each serving: 16 g carbohydrate, 80 calories, 2 g fat, 0 g saturated fat, 0 mg cholesterol, 4 g fiber, 2 g protein, 324 mg sodium

Carb Choices: 1; Exchanges: 1/2 starch, 2 vegetable

Photo: Veer

Quick and Healthy Veggie-Packed Lunch

If you’re lucky enough to be at home at lunch time, you can make a healthy lunch in less than 10 minutes. Miso soup is ready in the time it takes to boil water, and you can add almost anything to it, making it perfect for using up leftovers.

            Start with the recipe below as a guideline. I like to use a little less miso than most recipes call for, since it’s so salty and I’m trying to do better with my salt-tooth. Most recipes say 1 tablespoon miso for 1cup of water, but let your taste and your blood pressure guide you.

            Other healthful ingredients you can add to the soup include leftover diced chicken breast, small shrimp (either cooked or raw; they’ll cook in a couple minutes), or cubes of tofu. The protein will make the soup more filling. And you can use cooked whole wheat pasta or soba noodles instead of the rice. Use whatever veggies you have on hand: quick-cooking vegetables such as small broccoli florets, shredded carrot, thinly sliced summer squash, bell peppers, or scallions, or fresh bean sprouts. If you like sesame, add a tiny drizzle of dark sesame oil to the finished soup.

           

            Another great way to have miso soup is to have just the broth for an afternoon snack. Boil water, remove from the heat, and whisk in the miso until smooth. Pour it into a mug and drink it like tea. When I’m craving something sweet that I know I shouldn’t have, like a chocolate-dipped macaroon from Lety’s Bakery (conveniently located just steps from my front door), if I have something salty, it stops the sugar craving. Give it a try.

When you’ve no time for lunch, yet want something really healthy and really quick, dig around in the refrigerator, see what you’ve got, and turn it into miso soup. I’d love to hear what you add to yours.

            Oh, and brown rice, cooked perfectly. No one does it better than Alton Brown.

Miso Soup with Spinach and Rice

Makes 2 servings

3 cups water

2 cups chopped fresh spinach or baby spinach

1 cup cooked brown rice

2 tablespoons white miso

Bring the water to a boil in a medium saucepan. Ladle about 1/2 cup of the water into a small bowl.

Add the spinach and rice to the saucepan and cook just until the spinach is wilted, 1 to 2 minutes. Add the miso to the water in the bowl and whisk until smooth. Remove the saucepan from the heat and stir in the miso mixture. Serve at once.

Each serving: 30 g carbohydrate, 148 calories, 1 g fat, 0 g saturated fat, 0 mg cholesterol, 3 g fiber, 5 g protein, 509 mg sodium

Carb Choices: 2; Exchanges: 2 starch

Winter Into Spring Soup

The calendar says spring, but the weather here in NYC is still tottering on the borderline and leaning more toward chilly evenings and ear muffs than warm nights and sleeveless dresses.

My friend and cat sitter Madalyn Benoit shared with me the perfect recipe for this time of year. It’s a soup that pairs two ingredients that I’d never put together before: sweet potatoes and red lentils. What makes it perfect for this in-between weather is that it’s warm and soothing and uses the sweet potatoes that I still have left from my last winter CSA share, but it’s drizzled with cool and creamy yogurt and topped with sprinkle of springtime mint.

Madalyn got the recipe from Sophie Grigson at TheWednesdayChef.com and I’ve made a few slight changes, using less oil and adding a bit more of the high-fiber lentils and a dash of cayenne pepper. The soup freezes well and Madalyn says it’s just as good if you make it with winter squash instead of the sweet potato. It’s just the thing to help us make it through a few more weeks until the real spring arrives.

Sweet Potato and Red Lentil Soup with Yogurt and Mint

Makes 8 servings

2 teaspoons canola oil

1 small onion, chopped

3 cloves garlic, minced

1/4 cup chopped fresh ginger

5 1/2 cups water or reduced sodium vegetable or chicken broth (if you use water, add a little more salt)

3 medium sweet potatoes, peeled and chopped (1 1/4 pounds)

1 cup dried red lentils, picked over and rinsed

1 whole star anise

1/2 teaspoon ground cinnamon

1/2 teaspoon kosher salt

1/8 teaspoon ground cayenne pepper

1/4 cup fresh lime juice

Plain low-fat yogurt, thinned with a little low-fat milk

Minced fresh mint

Heat a large saucepan over medium heat. Add the oil and tilt the pan to coat the bottom. Add the onion, garlic, and ginger and cook, stirring often, until the onion is softened, 5 minutes.

Add the water, sweet potatoes, lentils, star anise, cinnamon, salt, and cayenne and bring to a boil. Cover, reduce the heat to low, and simmer until the potatoes are very tender, about 30 minutes. Remove and discard the star anise.

Puree the soup in a food processor or blender in batchers until smooth. Stir in the lime juice. Spoon the soup into bowls and drizzle each serving with a tablespoon of the yogurt mixture. Sprinkle with the mint and serve at once.

Each serving: 28 g carbohydrate, 158 calories, 2 g fat, 0 g saturated fat, 1 mg cholesterol, 5 g fiber, 8 g protein, 118 mg sodium

Carb Choices: 2; Exchanges: 2 starch, 1 plant-based protein