Red Lentil and Fennel Soup with Lemon - from Aruna's CHEF Coaching Program - copyright

   Fennel, Lentil, and Lemon Soup

Serves 4 / Serving size: 1 cup

1⁄2 cup red lentils, rinsed and drained
3 cups water
1⁄4 teaspoon Atlantic sea salt, or to taste
1 tablespoon extra-virgin olive oil
1 celery stalk, sliced widthwise
3 cloves garlic, finely chopped
1/3 ounce (1/4 bunch) fresh cilantro, chopped, plus more for garnish 2 medium fennel bulbs, sliced (2 cups)
1/4 teaspoon black ground pepper
1 tablespoon fresh lemon juice
1/2 lemon, with peel, thinly sliced

Directions

In a large pot, bring lentils, water, and a pinch of salt to a boil over high heat. Reduce heat to low, and cook uncovered for 30 minutes, until soft. Periodically remove foam that forms on top.

In the meantime, heat oil in a large frying pan over medium heat. Add celery and garlic, and sauté for 2 minutes, until brown. Add cilantro, fennel, salt, and pepper, and cook for 2 minutes.

Add fennel mixture to lentils, and cook for 20 minutes. Mix in lemon juice and lemon slices, and cook for 3 minutes. Add salt and pepper to taste, and distribute into individual serving bowls. Top each bowl with cilantro.

Selected nutritional content areas

• -  Red lentils are a great source of fiber, providing 16g of fiber per cup and the majority of

  that fiber is in the form of soluble fiber, which helps to decrease LDL cholesterol.

• -  Lentils are also a great source of protein, providing 18g per cup.

• -  Fennel is a good source of a number of vitamins, mineral and phytochemicals including

  potassium, calcium, flavonoids and phenolic compounds.

  Selected culinary content areas

• -  Batch cooking: cook a double portion of the soup and freeze half for later use. Vegetable

  soup can be store in the freezer up to few months.

• -  Dinner – breakfast – lunch – slice two extra fennels bulb for your lunch box. Combine

  the sliced fennel with 3 Tbsp olive oil, 3 Tbsp lemon juice, and 3 Tbsp of a finely

  chopped herb of your choice for a great fennel salad.

  
  
  

• -  Staple ingredient – consider buying another bag of orange lentils to keep in your pantry.

  It is the quickest lentil to prepare, and cooks in approximately 3-5 minutes! Copyright – CHEF Coaching Program

    

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