Soup is one of my go-to meals that I can make ahead of time and heat whenever I need something hearty and healthy. My favourite is using a small cup for an afternoon snack. I get bored FAST of the “veggies and hummus” typical snack so I like that a soup can provide me with the vegetable and protein I need and will make me feel like I’ve eaten something with substance. A great way to get me through until dinner time! Here is a soup that was sent to me by a member of my online group. I would eliminate or greatly reduce the rice and corn when trying to limit starches.
- 2 tbsp. olive oil
- 1 small white onion, diced
- 2 carrots, diced
- 2 stalks celery, diced
- 1 jalapeno, seeded, minced
- 2 cloves garlic, minced
- 1 tbsp. dried oregano
- 1 tsp. dried cumin
- 1 – 28 oz can diced tomatoes
- 1 tsp. worcestershire sauce
- 1 quart vegetable or chicken stock
- 1 cup cooked lentils
- **2 ears corn, kernels removed
- **1 cup cooked brown rice
- Juice of two limes
- Greek yogurt, fresh cilantro, or avocado for garnishing
**Reduce these ingredients if limiting your starches.
- In a large stock pot, heat olive oil over medium heat.
- Add onion, carrots, and celery. Saute until soft about 5 minutes.
- Add jalapeno, garlic, dried oregano, and cumin. Cook for an additional 2 minutes.
- Add diced tomatoes with their juices, worcestershire sauce, and chicken stock.
- Bring to a simmer and cook 20 minutes.
- Add lentils, corn, and cooked rice.
- Cook for 3-5 minutes just to heat lentil and rice through. Add lime juice and season with salt.
- Garnish with cilantro, diced avocado, and a scoop of sour cream or Greek yogurt.
Makes 10-12 Servings