The red soup with chard, onion and lentils is a nourishing legume soup rich in vegetables where an earthy red color prevails.
To vary on the table I was also inspired by colors and the lentil and vegetable soup brings color to the table.
For a more intense earthy red color, I chose: Pantelleria lentils, red chard and Tropea red onion.
Yellow- and red-stemmed chard is a low-calorie vegetable high in fiber.
I prefer it to classic chard for its milder taste and the vivid colors that make it visually attractive.
With this variety both the leaves and the stems are used.
The younger, smaller and more tender leaves can be eaten raw without blanching, while the more developed ones are better suited to cooking.
They are grown in the autumn-winter season.
The Tropea red onion is characterized by an intense red color and a sweet flavor.
It is more digestible than other varieties and does not leave unpleasant odors.
Because of its natural sugar content, it is advisable not to exceed the quantities.
Preparation times
They vary depending on whether you use dried lentils or lentils that are already cooked.
The lentil soup with chard and onion, comforting and tasty, is delicious with pasta, rice or preferably whole-grain bread to increase fiber content.
- Difficulty: Easy
- Cost: Economical
- Portions: 2Servings
- Cooking methods: Stovetop
- Cuisine: Italian
Ingredients
As an alternative to frozen porcini mushrooms you can use fresh seasonal mushrooms.
If you do not like mushrooms, you can omit them.
- cooked lentils (2 servings, weight according to dietary plan)
- 1 bunch red Swiss chard (red)
- to taste celery (stalks and leaves)
- to taste Tropea red onion
- 3/4 cup + 1 tbsp water
- 1 bouillon cube (homemade vegetable, optional)
- 3 oz porcini mushrooms (frozen)
- 1 pinch salt
- 1 pinch mixed peppercorns (whole, for grinder)
- 1 drizzle extra virgin olive oil (for drizzling)
Suggested tools
- Knife
- Cutting board
- 1 Pan with lid, preferably glass
Preparation
Prepare the lentils following the procedure described in cooking lentils | basic recipe or, if you already have them in the freezer, thaw them.
Alternatively, you can use pre-cooked packaged lentils.
Remember to rinse them well under running water: canned legumes often contain additives, salt and sometimes sugar.
Among packaging types, glass containers are preferable to tins as they are less prone to deterioration.
Clean and wash the vegetables thoroughly:
– chard (stems and leaves);
– celery (stalks and leaves);
– Tropea red onion.Chard
Remove damaged outer leaves and the tough, fibrous bottom part of the stem.
Clean and wash leaves and stems thoroughly to remove any traces of soil.
Separate the leaves and cut the stems into pieces.Separate the leaves and cut the celery stalks into pieces.
Cut the Tropea red onion in half or into quarters.
In a pan, pour about 3/4 cup + 1 tbsp of water and add:
– the vegetables;
– a vegetable bouillon cube to further flavor [optional].Cover with a lid, preferably glass, bring to a boil and cook for 10 minutes.
Pour the lentils into the vegetable broth.
Rinse the frozen porcini mushrooms under running water to remove any ice residues.
Add the porcini while still frozen and stir until they are completely thawed; a few minutes are enough.Adjust the salt and grind the pepper.
Let simmer over low heat until the soup reaches the desired consistency.
Plate.
Grind a little more pepper and drizzle with a little extra virgin olive oil.Your red soup with chard, onion and lentils is ready.
Enjoy your meal!
The lentil soup with chard and onion, comforting and tasty, is delicious with pasta, rice or preferably whole-grain bread to increase fiber content.
In another pot cook the pasta al dente, drain it and rinse it quickly under running water.
For brothy first courses, to avoid glycemic spikes, it is advisable to cook the pasta separately, then rinse it and add it to the brothy sauce prepared separately; in this way the starch released by the pasta into the cooking water is removed.Meanwhile, bring the lentil soup back to a boil.
Add the pasta and stir.
Plate.
Grind some pepper and drizzle with a little extra virgin olive oil.Your pasta with lentils and vegetables is ready.
Enjoy your meal!
Pasta and lentils is a complete dish; add your portion of vegetables so as to compose a balanced meal or one-dish meal that helps keep blood sugar stable.
Try also
– lentil and vegetable soup with brown rice;
– lentil and vegetable soup with whole-grain bread.
Storage, tips and variations
If you want a creamier texture, blend part of the lentils.
For an extra touch, add a teaspoon of mixed seeds toasted at the moment of serving.
If there are leftovers, you can store it in an airtight container in the fridge for 1-2 days.
FAQ (Questions and Answers)
If you need to reduce fiber
Pass the cooked lentils through a food mill: it ensures separation from the skins without forming air bubbles.
Or use hulled red lentils.
