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Healthy Recipe: Lentil Soup

I’m going out of town this weekend, so decided not to do a mid-week grocery shop as I usually do since throwing away produce is super wasteful (food wise and budget wise!).  This was a blessing in disguise because it forced me to get creative with some ingredients I had chillin’ in my cabinets.

In terms of eating habits, I’ll treat this soup as a starch and eat as a side dish with a meal comprised of mostly veggies and protein.  Some people consider beans a substantial source of protein, in terms of fat loss-I do not.  Also, there’s plenty of built in flavor, so you’ll notice I didn’t add any extra salt.  Remember 700mg of sodium daily is a great guideline to base your choices on! (Got that figure from The New ME Diet, which is now available in paperback on Amazon!)


1 can organic lentils

1 can organic peas

1 can whole tomatoes (would prefer real roasted tomatoes, feel free to sub, again was working with what I had here!)

1 small yellow onion

2 tbsp olive oil

1-2tbsp balsamic vinegar

Seasonings to taste: basil, garlic, parsley, oregano, nutmeg, cumin, stevia  (I have packets, so I just used one, this is probably only 1/2 tsp or so)


*Make sure lentils and peas are thoroughly rinsed before using.

Chop onion and sautee in 2 tbsp olive oil for 2 minutes on medium heat in a 2-3 quart sauce pan.  In a blender combine 1 can whole tomatoes and 1/2 can peas and puree then add to saucepan.  Stir and throw in the lentils and remaining peas.  Now it’s time to season, this is up to you.  I used a few shakes of everything, but went the lightest on the cumin since it’s such a strong flavor.  Last I threw in the balsamic vinegar.  Make sure everything is stirred in nice and evenly.  Bring to a boil, then reduce to simmer, cover and cook for 1 hour.

Healthy Recipe: Lentil Soup