Serves 8 / When it comes to powerful proteins, you really can’t beat beans and legumes. They contain anti-inflammatory antioxidants called flavonoids, which are also found in tea, red wine, and cocoa. In addition to the antioxidant lentils, this recipe features kombu, a sea vegetable, which contributes valuable minerals like magnesium.
1 tablespoon olive oil
2 leeks, washed well and sliced
3 cloves garlic, minced
1 stalk celery, chopped
4 cups low-sodium vegetable broth
2 cups water
2 bay leaves
2 cups red lentils, washed
1 small strip (1×3 inches) kombu
1 bunch red chard (12 ounces), stemmed and cut into small pieces
Juice of 1 lemon
1 tablespoon lemon zest
1/2 cup minced fresh parsley
Lemon wedges, for garnish
1. Heat oil in a large soup pot over medium-low heat. Add leeks, garlic, and celery and cook for 5 minutes or until leeks are clear. Add broth, water, bay leaves, lentils, and kombu and bring to a boil. Reduce heat and simmer, uncovered, for 20 minutes or until lentils are tender.
2. Add chard, lemon juice, and zest and cook 10 minutes more, or until chard is wilted. Before serving, remove bay leaves and kombu, stir in parsley, and season to taste with salt and pepper. Serve, garnished with lemon wedges.
PER SERVING: 216 cal, 3g fat (2g mono, 1g poly, 0g sat), 0mg chol, 13g protein, 37g carb, 7g fiber, 187mg sodium