Nutrition
By Nancy Adler
Onions are considered one of the world’s healthiest foods. They are considered to be healing and therapeutic. Onions are loaded with plant chemicals like flavonoids, which have both antioxidant and anti-inflammatory effects.
When consumed regularly in sufficient amounts, these compounds may help protect against chronic conditions such as cancer and diabetes.
Onions contain quercetin, vitamins B and C, and potassium. The presence of potassium makes the onion beneficial to those trying to lower blood pressure. Onions are a heart-friendly root vegetable that offers beneficial anti-bacterial properties.
You may find this recipe in my cookbook, “Nancy’s Recipes for Life,” available at my Linwood office location and Capellas Oil and Vinegar Store in Ocean City.
Tomato, Lentil, and Onion Soup
Ingredients:
- 1 1/2 teaspoons of olive oil
- 1 large onion, chopped
- 1 leek (white area) chopped, no bulb or leaves
- 1 cup of brown lentils
- 2 large tomatoes, peeled and chopped
- 3 1/2 cup low-sodium vegetable stock
- 2 teaspoons of Herbs de Provence
- 1/4 teaspoon of cayenne pepper
- 1/4 teaspoon of ground cumin
- Cracked black pepper to taste
- 1/4 cup of chopped cilantro
Directions:
Heat over medium heat in a large pot, add the onion and cook for 5 minutes.
Add chopped leek, and cook for 2 to 3 minutes.
Stir in lentils and cook for 1-2 minutes.
Stir in tomatoes, vegetable stock, and all herbs and spices. Cover and bring to a rapid boil for about 5 minutes.
Turn down the heat and simmer for 20 to 25 minutes, stirring it occasionally until the lentils are soft.
Set about 2/3 of the soup aside to cool down.
Once cooled, process until smooth in a blender or food processor and return to the soup pot. For more “liquidy” soup, process all. For more chunky soup, process less.
Garnish with extra cilantro, and enjoy!
This recipe makes 5 servings.
Nancy Adler is a certified nutritionist and practitioner in Linwood. Her office is located in Cornerstone Commerce Center, 1201 New Rd. Learn about her practice at ww.nancyadlernutrition.com (609)653-4900. Nancy is the Recipient of the Best of The Press 2020, 2021, and 2022 Gold Award. You may listen to Nancy every Saturday at 11 am Nancy Adler Nutrition LIVE! NewsTalk 1400 WOND and 92.3 the station is fm
