Lebanese Lentil and Lemon Soup Recipe
Ingredients
- 1 cup brown or green lentils, rinsed
- 1 large onion, diced
- 4 cloves garlic, minced
- 2 medium potatoes, peeled and cubed
- 1 bunch Swiss chard, stems removed and leaves chopped
- 2 vegetable stock cubes
- 6 cups water (or as needed)
- Salt and pepper, to taste
- Fresh lemon juice (from 2 lemons)
Instructions
- Prepare Lentils: In a large pot, add the rinsed lentils and water. Bring to a boil, then simmer until lentils start to soften (about 15-20 minutes).
- Sauté Aromatics: In a pan, heat some olive oil. Add diced onion and cook until translucent. Add minced garlic, cooking for another 1-2 minutes.
- Combine Ingredients: Add sautéed onions and garlic to the lentils. Add cubed potatoes and vegetable stock cubes. Add more water if needed.
- Cook the Soup: Bring to a boil, then simmer until potatoes are tender (about 15 minutes).
- Add Swiss Chard: Add chopped Swiss chard, simmering until it wilts (5-7 minutes).
- Season and Serve: Season with salt, pepper, and stir in fresh lemon juice. Serve hot.
- Storage: Refrigerate in an airtight container up to 4 days or freeze for up to 3 months.
Nutritional Value
- Lentils: High in protein and fiber, lentils are excellent for digestive health and provide a sustained energy source.
- Onions and Garlic: Both are good sources of vitamins C and B6, folate, and potassium, and have beneficial effects on heart health and immune response.
- Potatoes: Offer carbohydrates for energy, plus fiber, vitamin C, and potassium.
- Swiss Chard: Rich in vitamins A, C, and K, as well as minerals like magnesium and iron, promoting bone health and supporting the immune system.
- Lemon Juice: High in vitamin C, which is essential for immune health and skin integrity.
- Macros: This soup is balanced with carbohydrates from lentils and potatoes, plant-based proteins from lentils, and a modest amount of healthy fats.
- Micros: Offers a range of micronutrients including iron, magnesium, folate, and various antioxidants beneficial for overall health.
This soup is a hearty, nutrient-dense meal that supports overall health with its balance of macronutrients and a wide array of micronutrients.
A Personal Experience
The recipe is perfect for times of hardship as Swiss Chard is so easy to grow in winter; in fact we grow it for both us and as a treat for our chickens. The potatoes that were harvested in the Summer will still be fresh and nutritious if stored correctly in a dark and dry place. Lemons are harvested in winter, so should be readily available, and finally Lentils should be a staple in the food pantry. We usually store at least 20 lbs (10Kg) just for the winter season.
This meal should be cooked often during winter especially if there is little access to meat proteins, and easily cooked over a wood burner while its on to save on gas costs. Of course, being a vegan myself, this is my go to meal for a protein and nutrition rich meal that boosts my immunity, in an economic collapse or not.