Food is Medicine: Easy Greek Lentil Soup

Easy Greek Red Lentil Soup  

(High in natural B Vitamins, iron, fiber and protein)

Why Lentils are High in Nutrients (Serves 6)

• Red Lentils (1 cup cooked) → B Vitamins including Folate, Thiamine, Pyridoxine, Pantothenic Acid, Riboflavin and Niacin 

• 6 mg Iron

• 24 grams of protein

• 8 grams of dietary fiber

A good source of several minerals including potassium, zinc, copper, manganese, and selenium.

Essential Oils and Anti-microbial Effect

•    Carvacrol was identified as the most active component of oregano oil, highly effective against all phases of the Lyme’s bacteria 

•    Rosemary - effective foodborne pathogens and S. Aureus

•    Bay Leaves - effective against bacteria, fungi and spoilage organisms

•    Possible aid to our immune system during the warmer Spring months

•   Of course if you discover that you might have tick exposure, discuss next steps with your doctor

•   Another way to help keep us healthy and promote wellness

Ingredients

• 2 cups red lentils, rinsed and drained

• 1 large onion, chopped

• 2 carrots, chopped

• 3 cloves garlic, minced

• 3 tsp dried oregano

• 1 1/2 tsp cumin

• 1 tsp rosemary

Instructions

1. Cook 3 to 4 minutes onions, carrots and garlic in 3 tbsp olive oil

2. Add spices and bay leaves and cook for a few seconds and stir to prevent burning

3. Cook 15 to 20 minutes tomatoes, broth, lentils, and cook until lentils are soft

4. Let cool some and use an immersion blender to reach a creamy consistency

5. Add lemon zest, lemon juice and fresh parsley while warming

6. Top serving bowels with some virgin olive oil, sprinkle with feta cheese

This Our goal is to provide foods like this soup that deliver excellent nutrition while supporting overall health. This dish is rich in protein, which is important for muscle strength and preservation, and contains both soluble and insoluble fiber to support digestive health and nourish the beneficial bacteria of the gut microbiome. 

It also provides vitamins and minerals in highly bioavailable forms, allowing them to be readily absorbed and utilized by the body’s cells.  An added benefit of this meal is the use of spices such as oregano, cumin, rosemary, and bay leaves. Incorporating a variety of spices into dishes not only enhances flavor but also provides natural antimicrobial and anti-inflammatory properties. Many of these botanicals have long been recognized for their ability to help the body defend against illness. By including a blend of health-supportive spices in everyday meals, we can enjoy flavorful food while also embracing a simple and effective approach to preventive health.

Click here to download a PDF of this recipe.