Powerful, lean-protein beans and legumes contain anti-inflammatory antioxidants called flavonoids. Kombu, a sea vegetable, contributes valuable minerals like magnesium.
Recipe Ingredient Details:
1 tablespoon olive oil
2 leeks, washed well and sliced
3 cloves garlic, minced
1 stalk celery, chopped
4 cups low-sodium vegetable broth
2 cups water
2 bay leaves
2 cups red lentils, washed
1 small strip (1x3 inches) kombu
1 tablespoon lemon zest
Juice of 1 lemon
1 bunch red chard (12 ounces), stems removed, leaves chopped
1/2 cup minced fresh parsley
Lemon wedges, for garnish
Heat oil in a large soup pot over medium-low heat. Add leeks, garlic, and celery and cook for 5 minutes or until leeks are clear. Add broth, water, bay leaves, lentils, and kombu and bring to a boil. Reduce heat and simmer, uncovered, for 20 minutes or until lentils are tender.
Add lemon zest, juice, and chard; cook 10 minutes more, or until chard is wilted. Before serving, remove bay leaves and kombu, stir in parsley, and season to taste with salt and pepper. Serve, garnished with lemon wedges.
Recipe Additional Notes:
PER SERVING: 216 cal, 3g fat (2g mono, 1g poly, 0g sat), 0mg chol, 13g protein, 37g carb, 7g fiber, 187mg sodium
Thu, 2013-01-31 13:30