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Lentil Minestrone

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< 1 min read
Summary

This Lentil Minestrone has all of the elements of a healthy soup — phytonutrient-filled vegetables, fiber-filled whole-grain pasta, healing herbs and spices, and protein-powered beans. Make it for dinner guests, portion it out for lunches throughout the week, or freeze it for later so you can enjoy it in the months to come!

Yields5 ServingsPrep Time20 minsCook Time45 minsTotal Time1 hr 5 mins

Ingredients

 2 tbsp water (for sauté, +1 Tbsp as needed)
 1 cup onion (diced)
 1 cup carrots (diced)
 ½ cup organic zucchini (diced)
 3 cloves garlic (large, fresh, minced)
 2 tsp oregano (dried)
 1 tsp basil (dried)
 ½ tsp fennel seeds
 1 tsp salt (optional, or can use less)
 28 oz organic tomatoes (crushed, BPA-free can)
 ½ cup green or brown lentils (dried)
 1 ¾ cups kidney beans (homemade, or BPA-free can)
 3 cups water
 1 bay leaf (dried)
 1 cup organic pasta (dry, whole-grain, legume, or gluten-free [e.g., penne, rotini, or macaroni, see flour-free note])
 1 cup green beans (fresh or frozen)
 ½ tsp pure maple syrup (+½ tsp as desired)
 3 cups organic spinach (fresh)

Directions

1

In a large pot over medium-high heat, add water, onion, carrots, zucchini, garlic, oregano, basil, fennel, and salt if using.

2

Stir and cook for 4 to 5 minutes, reducing the heat if the veggies are sticking or burning (and adding another splash of water if needed).

3

Add the tomatoes, lentils, beans, water, and bay leaf.

4

Bring to a boil, then reduce the heat to low, cover, and cook for 30 minutes.

5

Add the pasta, and cook for 5 minutes.

6

Add the green beans, and cook for another 3 to 5 minutes, until the pasta is tender and the green beans are just cooked through.

7

If using the spinach (we hope you are!), add in just before serving, mixing through until just wilted but still vibrant green.

8

Taste, and add the syrup to taste if using, and adjust with other seasonings as desired.

9

Serve.

Chef's Notes

Flour-Free
If you do not want to use pasta, you can do a couple of things. You can add a cooked grain (ex: brown rice, quinoa, barley, spelt, millet) at the time you would add the green beans, just to warm through. Use 2 cups or adjust the amount as you like. You can also add the uncooked grain at the beginning when adding the dry lentils. Keep in mind that some grains (like barley) will take longer to cook. The water measure will also need to be adjusted depending on the grain used.

Recipe from Diabetes Reversal Cookbook by Dr. Neal Barnard and Dreena Burton adapted for WHOLE Life Club (WLC)

Ingredients

 2 tbsp water (for sauté, +1 Tbsp as needed)
 1 cup onion (diced)
 1 cup carrots (diced)
 ½ cup organic zucchini (diced)
 3 cloves garlic (large, fresh, minced)
 2 tsp oregano (dried)
 1 tsp basil (dried)
 ½ tsp fennel seeds
 1 tsp salt (optional, or can use less)
 28 oz organic tomatoes (crushed, BPA-free can)
 ½ cup green or brown lentils (dried)
 1 ¾ cups kidney beans (homemade, or BPA-free can)
 3 cups water
 1 bay leaf (dried)
 1 cup organic pasta (dry, whole-grain, legume, or gluten-free [e.g., penne, rotini, or macaroni, see flour-free note])
 1 cup green beans (fresh or frozen)
 ½ tsp pure maple syrup (+½ tsp as desired)
 3 cups organic spinach (fresh)

Directions

1

In a large pot over medium-high heat, add water, onion, carrots, zucchini, garlic, oregano, basil, fennel, and salt if using.

2

Stir and cook for 4 to 5 minutes, reducing the heat if the veggies are sticking or burning (and adding another splash of water if needed).

3

Add the tomatoes, lentils, beans, water, and bay leaf.

4

Bring to a boil, then reduce the heat to low, cover, and cook for 30 minutes.

5

Add the pasta, and cook for 5 minutes.

6

Add the green beans, and cook for another 3 to 5 minutes, until the pasta is tender and the green beans are just cooked through.

7

If using the spinach (we hope you are!), add in just before serving, mixing through until just wilted but still vibrant green.

8

Taste, and add the syrup to taste if using, and adjust with other seasonings as desired.

9

Serve.

Lentil Minestrone