Beans, actually one type of legume (a category that includes peas like string beans, green beans, and lentils) are a rich source of protein, fiber, minerals including iron, potassium and magnesium, and vitamins like folate. They also contain phytochemicals, like flavonoids, that can reduce your risk of developing some diseases. And for all their nutritional benefit and delicious taste, beans are also extremely affordable, making them a great choice for everyone trying to eat well on a budget.
This simple recipe serves approximately four people, and is adapted from The Whole Truth, an excellent book by Andrea Beaman, Holistic Health Counselor. All soups are great for making in larger batches and using for multiple meals.
1 tbsp. olive oil
1 onion, peeled & diced
2 garlic cloves, peeled & minced
2 carrots, diced
2 celery stalks, diced
1 tsp. cumin
½ tsp. coriander
½ tsp. sea salt
2 cups cooked lentils (made from fresh lentils, or one 15-ounce can will suffice)
4 cups water (can substitute any portion with vegetable broth for additional taste)
¼ cup cilantro, minced
- On a medium high heat, saute onion and garlic for 2-3 minutes.
- Add carrots, celery, cumin, coriander and sea salt. Continue sautéing for 3-4 minutes.
- Add cooked lentils and water (broth). Cover and cook for 10 minutes. Add cilantro and continue cooking for 1-2 minutes.