Foods Focus: Zuppa di Lenticchie

We have a hearty recipe for you to try out this weekend. Lentil Soup is not only delicious but can provide a good source of fiber and protein. This is a healthy recipe with our favorite Mediterranean oil, olive oil, and fresh vegetables. Lentil soup is commonly made as a vegetarian soup such as the recipe below. For those that do not know much about lentils lets familiarize ourselves with this healthy food.

Lentils are legumes that are very nutritious, easy to cook and naturally absorb flavors and seasonings well. Lentils, when cooked by itself, are very low in caloric value and has been said to lower cholesterol. According to this website (please use for more information about lentils), http://www.whfoods.com/genpage.php?tname=foodspice&dbid=52, when one cup of lentils are cooked they contribute to only 230 calories. This is great! This means that there is basically no fat from these lentils and nutritionally you are benefiting a lot. Lentils also contribute to a healthy heart, gives you energy from the iron that they provide, and overall is good for your body. I hope that you enjoy this recipe.


Zuppa di Lenticchie
(Lentil Soup)
*2 cups dried lentils
*3-4 tblsps olive oil
*2 garlic cloves
*2 slices of onion
*2 whole fresh stalks of celery (preferably with leaves on top)
*2 fresh carrots-cleaned and sliced into 2” thick slices
*3 fresh tomatoes, seeded, peeled or 1-8 ounce can of tomatoes drained
*2 ½ cups water
*salt to taste
*Optional-1 branch of fresh rosemary
*Freshly made Sapori D’Italia crostini (croutons) see recipe below.
Soak lentils in large bowl of water at least 8 hrs. before using.
Place olive oil with garlic cloves and onion slices in a deep saucepan or large pot. Sauté until onions start to become golden. Place in fresh tomatoes sliced, sauté for 3 minutes.
Place lentils in saucepan with 1 ½ cups of water, carrots, celery. Water should just cover everything. When water becomes absorbed, place another cup n and repeat till lentils are tender. Soup should be hearty and not watery, so be careful not to put in too much water.
When lentils are tender, soup is done- about 20 to 30 minutes. Serve hot, makes 8 servings.
Fresh Crostini (croutons)
*8 slices of preferably day old Italian bread
*3 1/2 tblsps of olive oil
*2 tsps of Sapori D’Italia-spice blend
Place slices on baking sheet. Drizzle with about 1 1/2 tablespoon of olive oil and 1 tsp of Sapori D’Italia. Place under broiler for 2 minutes or until crisp and golden. Remove and turn bread slices over and repeat. When second side is done- remove from oven. Let cool. Cut each slice into 4 and place 4 crostini at bottom of soup bowl, pour in soup. Let sit for 1 minute to allow bread to become soft and flavors of spice blend to soak into soup..
Top soup with a drizzle of olive oil and serve.