Lentil Soup with Chard

Shawrabit Adas bi Hamud  = literally, Lentil Soup with Lemon

This is the traditional Lebanese name for this soup, which is a popular winter meal in the mountain villages.

It's fragrant and hearty, and sure to warm you from the inside out.  The following recipe is based on my Mom's version, adjusted to lower the fat content! :)

 Lebanese Lentil Soup with Chard

  • 1½ c. organic Brown Lentils
  • 2 c. hot Water or brewed Green Tea
  • ½ tsp. Sea Salt
  • 2 c. organic Swiss Chard, sliced into thin strips
  • ¼ tsp. Sea Salt
  • ¼ c. organic Cilantro, chopped
  • 2 Garlic cloves
  • 2 Tbs. Avocado Oil
  • 1 c. Yellow Onion, diced
  • 2 Tbs. organic Lemon Juice

Rinse chard and slice, discarding lower half of stem.

Place sorted lentils in a pot and cover with water.  Add the 1/2 tsp. salt, cover and bring to a boil. Reduce heat to med-low and simmer for 20 minutes.

Mash cilantro, garlic and 1/4 tsp. salt in mortar and pestle until a smooth paste.

Place oil in saute pan over medium heat for 1 minute. Add onions and saute until translucent. Add cilantro-garlic paste and Swiss Chard. Stir until wilted. Remove from heat.

When lentils are tender, add the Chard mixture and the lemon juice. Bring to a boil, then reduce heat and cook, covered, for 10 minutes.lentils_Indian style

Adjust seasoning to taste. Allow to cool for 20 minutes.

Serve warm with toasted whole wheat pita bread or whole grain toast.

~ Sahtein!



Dark Green Leafy Vegetables (Organic)

Mom said 'Eat Your Veggies'..and we pouted. But Mom was wiser than we ever suspected!

Spinach, kale, romaine lettuce, leaf lettuce, mustard greens, collard greens, chicory, dandelion and Swiss chard are excellent sources of fiber, folate and a wide range of and flavonoids.

Carotenoids are a group of phytonutrients that lend the red, orange and yellow hues to fruits and vegetables...beta-carotene, lycopene, lutein, etc..  Carotenoids are present in all living organisms, but humans are not able to make them and must get them from food.

Carotenoids seem to prevent cancer by acting as antioxidants. Some laboratory research has found that the carotenoids in dark green leafy vegetables can inhibit the growth of certain types of breast cancer cells, skin cancer cells, lung cancer and stomach cancer.

The Second Expert Report noted probable evidence that foods containing folate decrease risk of pancreatic cancer and that foods containing dietary fiber probably reduce one’s chances of developing colorectal cancer.