Plant-based diets rich in fruits, vegetables, nuts, beans, whole grains and meat substitutes like soy may cut your odds of getting heart disease, high cholesterol, high blood pressure, type 2 diabetes and some cancers.
One way to increase plant-based foods in your diet is cooking with legumes. Legumes (beans, peas and lentils) are rich in protein, complex carbohydrates and fiber. These nutrients help us feel full, stabilize blood sugar levels and offer help with weight management.
LENTIL SOUP
Ingredients
- 1 tablespoon olive oil
- 2 large onions, chopped
- 2 large carrots, chopped
- ½ cup chopped celery
- 1 tablespoon garlic, minced
- ½ teaspoon thyme
- ½ teaspoon black pepper
- Salt to taste
- 3 cups vegetable or chicken broth (low sodium)
- 1 cup lentils, rinsed
- ¼ cup fresh parsley, chopped
- One 16-ounce can of diced tomatoes
Instructions
Heat oil in large pot and sauté onion, carrots, celery and garlic for 3 to 5 minutes. Add seasonings and sauté for another 2 minutes. Add stock, lentils, parsley and tomatoes. Reduce heat, cover and cook until lentils are tender, about 45 minutes. Serves 8.
Recipe author Ann Caldwell is a registered dietitian with the AAMC Wellness and Health Promotion Department. To reach her, call 443-481-5555.
