Saturday, January 14, 2012

Lentils and Sauce Vegetarian Soup

Lentils and Sauce Vegetarian Soup

8 cups water
1 onion
2 celery stalks
4 carrots
1 cup dry red lentils
1 tablespoon of Bragg Organic Sprinkle Seasoning
1 tablespoon Bragg Liquid Aminos
                                                                     1/2 cup (to 1 cup) jar tomato pasta sauce

Combine Ingredients:

Water:  Pour 2 quarts of water (8 cups) in a big soup pot.  Bring to a low boil.  Add the mirepoix, lentils, and herbs.  Reserve the tomato sauce and Bragg Liquid Aminos to add after the soup has simmered for two hours.

Mirepoix:  1 onion, 2 celery stalks, 4 carrots (all chopped).  The mirepoix cooks to make a no-sodium broth.

Lentils: 1 cup dry lentils:  prefer red, but brown, even green will do.  Rinse and sort.

Herbs:  1 tablespoon of Bragg Sprinkles.  Alternatively substitute your own mixture of herbs in place of Sprinkles.

Simmer:  Simmer on low, uncovered, for two hours.  Some of the water will evaporate, filling the air with aromatics.

Finish:  After the soup has simmered for two hours, add 1 to 2 tablespoons Bragg Liquid Aminos (or soy sauce), and 1/2 cup (or up to 1 cup) of tomato sauce from a jar.  Avoid canned tomato products that may contain BPA and sauces with HFCS.

The soup is complemented by hard cheese such as grated parmesan or cubed cheddar, and wheat bread, rice, crackers or pasta.

For electric crock pot:  To cook less soup in an electric crock pot, halve the ingredients and cook for several hours in the crock pot covered. 
Left over soup:  Left over soup can be used to top baked potatoes, and soup without broth can be used for tortilla filling by adding salsa instead of pasta sauce.  Also, the plain soup can be measured into one cup quantities and frozen for later.

Calories and Fiber:  This soup makes 6 to 8 one cup servings each with approximately 200 calories, 7 grams of protein, and 4 grams of fiber.