Mark Rubin / Second Harvest Food Bank Culinary Center
1 c green lentils
36 oz. fat-free, reduced sodium beef broth
1 carrot, finely chopped
1 garlic clove, minced
1 medium onion, finely chopped
1 t dried thyme
1 bay leaf
1 leek, trimmed and chopped
2 c chopped Swiss chard leaves*
Canola oil spray
1 Fuji apple, peeled and diced
salt and freshly ground black pepper, to taste
3-4 large pretzels, broken into small pieces, for garnish (optional)
1. Place lentils, broth, carrot, garlic, onion, thyme and bay leaf in a medium Dutch oven or large saucepan. Bring to a boil over medium-high heat, reduce to a simmer and cook until lentils are tender, about 45 minutes.
*For a chunkier soup, add leek at this point. Simmer 20 minutes, then stir in Swiss chard and simmer 20 minutes more.
2. Meanwhile, spray a medium non-stick skillet with canola oil and heat oil on medium-high heat. Add apple and saute until golden on all sides, about 3 to 4 minutes.
3. When lentils are tender, stir in apple and remove bay leaf. Season to taste with salt and pepper. Serve as is for a soup with texture.
For a creamy soup, puree half in a blender and combine with remaining soup. Serve garnished with crushed pretzels, if desired.
Makes 4 servings
0 g. total fat
42 g. carbohydrate
15 g. protein
10 g. dietary fiber
747 mg. sodium