Lentil Soup with Whole Grain Bread Recipe

Judy Spencer

CSMS Magazine

Consuming lentil soup with whole grain bread is a nutritious and balanced meal that offers numerous health benefits. Lentils are rich in protein, fiber, and essential nutrients like iron, making them an excellent plant-based protein source that promotes heart health and supports digestion. Pairing lentil soup with whole grain bread enhances the meal’s nutritional profile, as whole grains provide additional fiber, vitamins, and minerals, helping to stabilize blood sugar levels and boost energy. Together, this combination delivers a complete and satisfying meal that supports overall wellness and helps maintain a healthy, balanced diet.

Ingredients:

• 1 cup green or brown lentils, rinsed
• 1 tablespoon olive oil
• 1 large onion, chopped
• 2 cloves garlic, minced
• 2 carrots, diced
• 2 celery stalks, diced
• 1 large potato, diced
• 1 can (14.5 oz) diced tomatoes
• 6 cups vegetable broth or water
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon paprika
• 1 bay leaf
• Salt and pepper to taste
• Fresh parsley or cilantro, chopped (for garnish)
• Lemon wedges (optional, for serving)

Instructions:

1. Prepare the Lentils: Rinse the lentils under cold water and set aside.
2. Sauté the Vegetables: In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté until it becomes translucent, about 5 minutes. Add the minced garlic and cook for another minute.
3. Add the Vegetables: Stir in the carrots, celery, and potato. Cook for about 5 minutes, stirring occasionally.
4. Add the Lentils and Spices: Add the lentils, diced tomatoes (with their juice), vegetable broth or water, cumin, coriander, paprika, and bay leaf. Stir to combine.
5. Simmer the Soup: Bring the mixture to a boil, then reduce the heat to low. Cover and simmer for 30-40 minutes, or until the lentils and vegetables are tender. Stir occasionally and add more broth or water if the soup becomes too thick.
6. Season and Serve: Remove the bay leaf. Season the soup with salt and pepper to taste. Ladle the soup into bowls and garnish with fresh parsley or cilantro. Serve with lemon wedges if desired.

Whole Grain Bread

Ingredients:

• 2 1/4 teaspoons active dry yeast (1 packet)
• 1 1/4 cups warm water (110°F/45°C)
• 2 tablespoons honey or maple syrup
• 2 tablespoons olive oil
• 2 cups whole wheat flour
• 1 cup bread flour or all-purpose flour
• 1 teaspoon salt

Instructions:

1. Activate the Yeast: In a large bowl, combine the warm water, honey or maple syrup, and yeast. Let it sit for about 5-10 minutes until it becomes frothy.
2. Mix the Dough: Add the olive oil, whole wheat flour, bread flour, and salt to the yeast mixture. Stir until the dough comes together.
3. Knead the Dough: Turn the dough out onto a floured surface and knead for about 8-10 minutes until it is smooth and elastic. Alternatively, you can knead the dough in a stand mixer with a dough hook attachment.
4. First Rise: Place the dough in a lightly oiled bowl, cover with a damp cloth or plastic wrap, and let it rise in a warm place for about 1 hour or until it has doubled in size.
5. Shape the Loaf: Punch down the dough and turn it out onto a floured surface. Shape it into a loaf and place it in a greased 9×5-inch loaf pan.
6. Second Rise: Cover the loaf pan with a damp cloth or plastic wrap and let the dough rise for another 30-40 minutes, or until it has risen about 1 inch above the rim of the pan.
7. Bake the Bread: Preheat the oven to 375°F (190°C). Bake the bread for 30-35 minutes, or until the top is golden brown and the loaf sounds hollow when tapped.
8. Cool and Serve: Remove the bread from the oven and let it cool in the pan for 10 minutes. Then transfer the loaf to a wire rack to cool completely before slicing.

Note: Also see: Italian Broccoli Salad