Lentil soups are so satisfying in winter. Served with Quick Sunflower-Cheese Bread (page 144) or Focaccia Bread (page 148), this soup needs only a simple salad to make a very filling meal.

　　

Ingredients

6 to 8 servings

　　1 tablespoon olive oil

　　1 large onion, chopped

　　2 to 3 cloves garlic, minced

　　6 cups water

　　1/2 pound raw brown or green lentils, rinsed

　　3/4 cup raw pearl or pot barley, rinsed

　　2 large celery stalks, diced

　　2 medium carrots, peeled and sliced

　　1 cup shredded green cabbage

　　One 28-ounce can salt-free diced tomatoes, undrained

　　1/4 cup dry red wine, optional

　　1 to 2 tablespoons apple cider vinegar, to taste

　　1/4 cup chopped fresh parsley

　　2 teaspoons salt-free seasoning (see page 4 for brands)

　　2 teaspoons paprika

　　Salt and freshly ground pepper to taste

　　

Step 1

Heat the oil in a soup pot. Add the onion and sauté over medium-low heat until translucent. Add the garlic and continue to sauté until both are golden.

　　

Step 2

Add all the remaining ingredients except the salt and pepper. Bring to a rapid simmer, then lower the heat. Cover and simmer gently for about 45 to 55 minutes, or until the lentils, barley, and vegetables are tender. Stir occasionally and add more water if the soup becomes too thick.

　　

Step 3

Season with salt and pepper. If time allows, let the soup stand off the heat for an hour or so, then heat through before serving. This soup thickens as it stands; add water as needed and adjust the seasonings.

　　

Nutrition Information

Step 4

Per serving:

　　

Step 5

Calories: 250

　　

Step 6

Total fat: 3g

　　

Step 7

Protein: 13g

　　

Step 8

Fiber: 16g

　　

Step 9

Carbohydrate: 46g

　　

Step 10

Cholesterol: 0mg

　　

Step 11

Sodium: 45mg

　　Vegan Soups and Hearty Stews for All Seasons