Side Pannel
Three Bean and Lentil Soup
Ingredients List
- 1 lg Yellow onion; chopped
- 2 ts Cumin seed
- 4 c Water
- 1 c Dried lentils
- 1/3 c Pearl barley
- 2 qt Chicken stock
- 2 Carrots; diced
- 1 Turnip; diced
- 16 oz Canned black beans; rinsed
- -and drained
- 16 oz Canned garbanzo beans;
- -rinsed and drained
- 16 oz Canned red kidney beans;
- -rinsed and drained
- 14 1/2 oz Premium diced tomatoes in
- -puree; diced
- 1 tb Cumin
- 1/2 c Fresh basil; chopped
- 1/2 c Fresh Italian parsley;
- -chopped
- 1/2 ts Crushed red pepper
- Kosher salt; to taste
- 1 tb Fresh Italian parsley;
- -minced
- 1/2 c Nonfat yogurt
Directions
In a covered soup pot over medium heat, cook the onion and cumin seeds in
1/2 cup stock for 5 minutes. In another pot, cook the lentils in the water.
When they have cooked for 25 minutes, add the barley and more water if
necessary. Cook 20 minutes more or until the barley is done. Strain and
save the water. Add the remaining stock, the carrots, and the turnip to the
soup pot, bring to a low boil, and cook, covered, for 10 minutes. While the
vegetables are cooking, process half of the black and garbanzo beans into a
puree. When the vegetables are cooked, transfer about half of the soup to
the processor and process with the bean puree until the whole mixture is
pureed. Return the puree to the soup pan, add the remaining beans, the
tomatoes, and the other ingredients, except salt, minced parsley and
yogurt. Continue to cook the soup on low simmer until the flavors are
blended, about 30 minutes. Taste and add salt if necessary.
NOTES : This complex carbohydrate filled soup is delicious, vegetarian, an=
d non-fat. To serve: Mix minced parsley with yogurt and swirl 1 tbsp. over
1/2 cup stock for 5 minutes. In another pot, cook the lentils in the water.
When they have cooked for 25 minutes, add the barley and more water if
necessary. Cook 20 minutes more or until the barley is done. Strain and
save the water. Add the remaining stock, the carrots, and the turnip to the
soup pot, bring to a low boil, and cook, covered, for 10 minutes. While the
vegetables are cooking, process half of the black and garbanzo beans into a
puree. When the vegetables are cooked, transfer about half of the soup to
the processor and process with the bean puree until the whole mixture is
pureed. Return the puree to the soup pan, add the remaining beans, the
tomatoes, and the other ingredients, except salt, minced parsley and
yogurt. Continue to cook the soup on low simmer until the flavors are
blended, about 30 minutes. Taste and add salt if necessary.
NOTES : This complex carbohydrate filled soup is delicious, vegetarian, an=
d non-fat. To serve: Mix minced parsley with yogurt and swirl 1 tbsp. over
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