Italian Lentil Soup

Protein Power at it's finest

A serving of lentils, part of the legume family, are chock full of protein, provide 30% of your daily iron requirement, and contain negligible fat.

And for the busy mom, this soup is a great 'set it and forget it' for those who want to try out an instant Pot. While almost all soup recipes can be easily converted into being made in an Instant Pot, here is an exact recipe for those just starting out. Stove top option is there as well. Bon appetite!

INGREDIENTS

1 large onion, chopped

2 medium carrots, sliced

2 stalks celery, sliced

4 cloves garlic, minced

1 1/2 c. green lentils*

1 (14.5-oz.) can diced tomatoes**

2 tsp. fresh thyme

1 tsp. Italian seasoning

Salt or salt substitute to taste

Freshly ground black pepper

4 c. low-sodium vegetable broth

4 & ½ cups fresh spinach, chopped finely (to add after it cooks)

*presoaked is best for digestion and increased nutritional composition.

**I use fire roasted

DIRECTIONS:

STOVE TOP:

Sauté onion in water till slightly softened. Add garlic till fragrant. Add carrots and celery for a few more mins. Add other ingredients (except spinach) and bring to boil. Simmer on low till lentils and vegetables are soft. Add spinach when ready to serve.

INSTANT POT:

Place onion, carrots, celery, garlic, lentils, and tomatoes, thyme, Italian seasoning, salt or salt substitute and pepper and broth. Stir to combine. Set Instant Pot to Pressure Cook (Manual, High) for 18 minutes. If lentils are presoaked (recommended!), you can reduce time to 9 mins. Allow to naturally release its pressure and enjoy! This takes about 20 mins. Add spinach when ready to serve. If your kids are not ready for green things floating around in their soups, you can just them to your individual bowls and they will wilt on contact leaving most of their enzymes intact.

Adapted from recipe by Makinze Gore