TYPE: Lunch, Dinner            PREP TIME: < 45 mins

Goodies Needed

• 4 Large Potatoes (organic)
• 3 Large Leeks (organic)
• 3 – 4 cups of cooked lentils
• Black Pepper
• Sea Salt
• Plain Kefir or Plain Natural Yogurt (for garnish)

Arrowhead Mills Organic Green Lentils, 16-Ounce Bags (Pack of 12)

Price: $43.40

(1 customer reviews)

6 used & new available from $34.22

* These quantities make about 2/3rds of a 5 quart pot of soup

Preparation Steps

• Have 3 – 4 cups of  pre-cooked lentils ready
• Peel the potatoes and cut in halves and place them in a large 5 Quart Pot (or larger)
• Cut off the ends off the leeks and wash the bottom part (bulbs) and leaves thoroughly
• Cut the bulbs of the leeks into 3 or 4 slices and place in pot with potatoes
• Pour in some cold water into the pot with leeks and potatoes, just a bit more than to cover the vegetables (more water = less viscous soup, less water = thicker soup)
• Cut all the leek leaves into about 3 sections and place on top of the water/vegetable mix into pot (most leaves will not be covered)
• Cook the pot covered with a lid, on medium for about 30 minutes or until potatoes are soft enough to eat (try not to over cook)
• While the soup is cooking blend the lentils in a blender or food processor
• Pour the blended lentils into a bowl and set aside
• Once the vegetables are cooked, with a strainer spoon take out the potatoes and set aside (they can be blended too, but if not blended they give the soup some texture to chew)
• Take the leek stems, leaves and all the water and blend finely in a blender (you will probably need to do this at least in 3 sittings as most blenders cannot handle that much volume)
• Every time you blend the leek/water mixture pour it back into the now empty pot
• For best results blend or food process the mixture very finely, to avoid the strings of the leeks in the soup
• Once all the leeks and water have been blended, add in the lentil blend into the pot and stir thoroughly (you may want to heat the soup up a little again if the lentils were cold)
• Add in about a tablespoonful of ground black pepper and sea salt and stir well (you can vary these amounts or also add some other of your salt-free favorite seasonings)
• Cut the potatoes into smaller wedges and place into serving bowls
• Pour in desired quantities of the soup
• Garnish with some natural yogurt or kefir and ENJOY!
• This makes a very pleasant tasting, filling and nutrient dense soup.
• Come back and let me know how you liked it

Meal Nutritional Benefits

Potatoes:

• good source of (in descending order): vitamin C, vitamin B6, copper, potassium, manganese, tryptophan and fiber (with skin)
• offer protection against cardiovascular disease and cancer, help lower blood pressure, and aid in building new body cells
• for more information, visit the potatoes detailed overview from World’s Healthiest Foods

Leeks:

• Contain many of the same beneficial nutrients as onions and garlic as they are from the same plant family
• good source of (in descending order): manganese, vitamin C, iron, folate and vitamin B6
• lower LDL cholesterol and raise HDL cholesterol, stabilize blood sugar levels and help protect against various cancers
• for more information, visit the leeks detailed overview from World’s Healthiest Foods

Lentils:

• good source of (in descending order): molybdenum, folate, fiber, tryptophan, manganese, iron, protein, phosphorus, copper, vitamin B1 and potassium
• protect against digestive disorders and help maintain regularity through their high fiber content
• regulate blood sugar levels, help decrease cholesterol, help promote a healthy heart and protect against cardiovascular disease
• help prevent anemia due to a good iron content and enhance overall good health
• for more information, visit the lentils detailed overview from World’s Healthiest Foods

Black Pepper:

• adds a great taste to the soup
• good source of: manganese, vitamin K, iron and fiber
• helps prevent the formation of intestinal gas, increases the absorption of nutrients from foods, and enhances overall good digestive health
• also contains antibacterial and antioxidant properties
• for more information, visit the black pepper detailed overview from World’s Healthiest Foods

Unrefined Sea Salt:

• Naturally occurring complex of sodium chloride, which includes major minerals such as calcium and magnesium and a complete complement of essential trace minerals
• Alkalizing to maintain proper acid/alkaline body balance
• Has helped to promote optimal health in civilizations for centuries

About the author:
Evita Ochel, B.Sc., B.Ed., CHN - is a certified holistic nutritionist, biologist, educator, writer, researcher and speaker in the areas of health, science and holistic wellness. She is a nutritional science expert and her teaching and writing focus on natural, wholesome, plant-based and organic nutrition to achieve optimal health and longevity. Learn more about Evita Ochel or Follow Evita Ochel on Twitter.