Healthy Recipes

Lentil Soup with Greens & Pistachio Pesto

Rebecca Katz, author of <em>One Bite at a
Time</em>, augments her favorite lentil soup
with a fresh parsley-pistachio "pesto."<p>

Lentil Soup with Greens & Pistachio Pesto
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Ingredients: 

3 tablespoons extra-virgin olive oil
2 diced yellow onions (about 1½ cups)
¼ teaspoon sea salt
2 carrots, peeled and diced
2 fennel bulbs, diced
1 tablespoon minced garlic
Pinch red chili pepper flakes
1 teaspoon cumin
1 teaspoon cinnamon
1/8 teaspoon allspice
2 cups green lentils, rinsed well
8 cups low-sodium vegetable stock
2 bay leaves
5 teaspoons fresh lemon juice
¼ teaspoon Grade B maple syrup
1 bunch Swiss chard, stemmed and chopped into bite-size pieces
1 cup shelled raw pistachios
½ cup tightly packed Italian parsley
1 tablespoon water

Directions: 

  1. In a large sauté pan, heat 2 tablespoons olive oil over medium heat; add onions, a pinch of salt, and cook until golden-brown. Add carrot, fennel, garlic, and red chili pepper flakes, and sauté until aromatic, about 30 seconds. Add cumin, cinnamon, allspice, lentils, a pinch of salt, and stir until wellcoated. Deglaze pan with ½ cup vegetable stock; let almost all liquid evaporate.

  2. Add remaining stock and bay leaves. Reduce heat, cover, and simmer until vegetables are softened and lentils have cooked through, about 30 minutes. Taste to see if done after 20 minutes. Add 2 teaspoons lemon juice, maple syrup, and chard.

  3. Make the pesto: In a food processor, process pistachios. Add parsley, 3 teaspoons lemon juice, and water, and process. Drizzle 1 tablespoon olive oil through the feed tube and process until smooth, about 2 minutes. The pesto can be thinned with a little hot water or stock.

  4. Ladle the soup into bowls and top with a dollop of pesto.

Nutritional facts: 

Per serving: 353 calories, 14 g fat (1.6 g saturated), 45 g carbohydrates, 15 g protein, 13 g fiber, 378 mg sodium (17% Daily Value).

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