Caramelized French Onion & Lentil Soup

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Skill Level
Preparation Time 15 minutes Total Time 55 minutes
Servings 4 servings Cost Per Serving $2.31
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Ingredients

3Large Onions
2 clovesGarlic, thinly sliced
3/4 cupLentils (Green or Brown Lentils)
1L (4 cups)Vegetable or Chicken or Mushroom or Beef Stock
2 tbspSherry Vinegar (or Balsamic Vinegar)
1 1/2 tbspFresh Thyme (or 2 tsp of dry thyme)
2 tbspOlive Oil
4 slicesWhole Grain Bread
1/4 cupFresh Parsley or Tarragon, roughly chopped
1/4 cupGruyere or Emmental Cheese
1/2 tspSea Salt and Freshly Ground Black Pepper

Directions

  1. In a large soup pot over medium heat, add the olive oil. Add onions and cook, stirring occasionally, until golden brown. This should take about 20 minutes.
  2. Add thyme, vinegar, garlic, salt and black pepper. Stir through.
  3. Add the stock and lentils. Bring the liquid up to a simmer, and cook on low heat for about 30 minutes or until the lentils are tender.
  4. When ready to serve. Ladle soup into a bowl, top with a slice of bread and a little grated cheese.
  5. If the bowl is oven safe pop in the oven and under the broiler until the cheese is melted. Be careful serving now that the bowl will be very hot. Or just place the toasts with cheese on a baking tray, in the oven to melt and add on top of the bowl of soup.
  6. Finish with some fresh herbs.

Nutrition

  • ‚Äč‚ÄčLentils are an excellent source of fibre. High fibre diets lower the risk of bowel polyps that can eventually lead to colorectal cancer.
  • Lentils also contain resistant starch which is fermented by healthy bacteria in the colon and turned into short-chain fatty acids. These short-chain fatty acids promote colon health and prevent colorectal cancer cells from growing and dividing.
  • Choosing vegetarian meals more often may help reduce colorectal cancer risk. Vegetarian foods such as beans and lentils, vegetables and fruit and whole grains are rich in fibre and phytonutrients, plant nutrients that protect healthy cells and may help fight cancer.
  • High fibre diets can also help you reach and maintain a healthy body weight. Being overweight or obese is linked to higher colorectal cancer risk. Make at least 2/3 of your plate foods that come from plants and 1/3 or less foods that come from animals, such as meat and dairy products.