I don’t know about you, but I love having a nice hearty soup waiting for me in the fridge, especially on weeknights. I find myself making large pots of soups on Sundays which in turn carry me through the week with leftovers for lunches and an easy dinner.  I love soups just like this Italian Tomato and Lentil Soup with Spinach, full of wholesome protein and vegetables – basically everything you need for a good quick meal in a bowl.

This vegetarian Lentil Soup recipe is especially great for those of you who are trying to incorporate more meatless meals into your daily diet. It’s very filling and satisfying and you can even give it a little more protein and texture by adding broken pieces whole wheat spaghetti or pasta to it (whole wheat pastas are a great way to bump up protein). I love to serve it with grated parmesan cheese (freshly grated if you have it or use my favorite shredded Parmigiano Reggiano from Costco).

Are lentils healthy?

Lentils are not only a staple in an Italian kitchen, but also a vegetarian one. They are a complex carbohydrate and are high protein as well as fiber. They are also naturally gluten-free. It’s no secret they are an absolute powerhouse when it comes to nutrition. If you are looking to boost your protein intake, lentils make a great choice!

More healthy lentil recipes to try:

Mediterranean Lentil Salad

Slow Cooker Lentil and Quinoa Chili

Lentil Salad with Carrots and Cilantro

So delicious.

This Italian Lentil Soup recipe makes a lot of soup – about 15 cups of soup and about 8-10 servings, based on serving size. I like to freeze my leftover soup in 4 cup glass Pyrex containers like these (affiliate link). To defrost, set in refrigerator overnight and warm slowly in a pot over medium heat or in individual bowls in microwave. Add additional liquid if needed.

Ingredients for Italian Tomato and Lentil Soup

How To Make Italian Tomato and Lentil Soup

1. In a large pot, heat olive oil and add diced carrots, celery, onion, pepper and minced garlic. Season with 2 pinches of salt and fresh ground pepper. Saute vegetables in oil for about 7-10 minutes until soft and fragrant.
2. Add lentils, diced tomatoes, vegetable or chicken stock and water to vegetable mixture. Add 2 more pinches of salt.
3. Bring soup to a slow boil over medium high heat for a few minutes, then back down to a simmer over low heat. Simmer, with lid half on, for about 35-40 minutes stirring occasionally, until soup starts to thicken.
4. Taste for salt and pepper as its cooking and add more water if it gets too thick. The lentils will absorb most of the liquid in the soup while cooking but you’ll still want it to have liquid once done cooking.
5. In the last 5 minutes of cooking, add fresh spinach leaves to soup and gently stir to combine.
6. Serve with freshly grated Parmesan cheese, and lots of it!

Healthy Soup Recipes

Soup is one of my go to meals when I’m trying to trim some pounds or just generally feel healthier. Some soups I tend to make often are  Slow Cooker Italian Sausage and Kale Soup with Sweet Potatoes, Slow Cooker Split Pea Soup, Italian Vegetable Beef Soup and Healthy Chicken Tortilla Soup.

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 4.9 from 24 reviews

Italian Tomato and Lentil Soup with Spinach

• Author: Aggie Goodman
• Prep Time: 10 minutes
• Cook Time: 40 minites
• Total Time: 0 hours
• Yield: 8-10 servings
• Category: Soup
• Method: Stove
• Cuisine: Vegetarian

Print

Pin

---

Ingredients

• 2 tablespoons extra virgin olive oil
• 3 carrots, diced
• 2–3 celery stalks, diced
• 1 large onion, diced
• 3–4 cloves garlic, minced
• 1 red bell pepper, diced
• 1lb dried lentils
• 2 15 oz cans diced Italian tomatoes, with liquid
• 4 cups vegetable (or chicken) stock
• 5 cups water
• 2 1/2 teaspoons Italian seasoning
• 4 pinches kosher salt and fresh ground pepper, divided
• 10 oz bag fresh spinach
• fresh grated Parmesan, for serving

Cook Mode Prevent your screen from going dark

---

Instructions

1. In a large pot, heat olive oil and add diced carrots, celery, onion, pepper and minced garlic. Season with 2 pinches of salt and fresh ground pepper. Saute vegetables in oil for about 7-10 minutes until soft and fragrant.
2. Add lentils, diced tomatoes, vegetable or chicken stock and water to vegetable mixture. Add 2 more pinches of salt.
3. Bring soup to a slow boil over medium high heat for a few minutes, then back down to a simmer over low heat. Simmer, with lid half on, for about 35-40 minutes stirring occasionally, until soup starts to thicken.
4. Taste for salt and pepper as its cooking and add more water if it gets too thick. The lentils will absorb most of the liquid in the soup while cooking but you’ll still want it to have liquid once done cooking.
5. In the last 5 minutes of cooking, add fresh spinach leaves to soup and gently stir to combine.
6. Serve with freshly grated Parmesan cheese, and lots of it!

---

Notes

This recipe makes about 15 cups of soup and about 8-10 servings, based on serving size. I like to freeze my leftover soup in 4 cup glass Pyrex containers like these (affiliate link). To defrost, set in refrigerator overnight and warm slowly in a pot over medium heat or in individual bowls in microwave. Add additional liquid if needed.

The post Italian Tomato and Lentil Soup with Spinach appeared first on Aggie's Kitchen.

I was introduced to delicata squash by my mom 7 years ago when she brought some to my house after receiving it in her weekly CSA basket from one of her local farms. At the time, both of us didn’t eat a lot of meat and she was excited to share this vegetarian stuffed delicata squash recipe she pulled together with me. My mom has always been good at pulling together meals with whatever she has on hand – I like to think I got those skills from her.

This Stuffed Delicata Squash recipe was originally posted in January of 2011 (see below). Ironically, my mom was here “saving the day” again a couple of weeks ago, just as I picked up a few delicata squash at Trader Joe’s. I love how Trader Joe’s can make an ingredient so popular, especially when it’s a fruit or vegetable. If you don’t have a Trader Joe’s near you, no worries, you can find delicata squash mixed in with the selection of hard squashes (spaghetti squash, acorn squash, butternut squash) at most grocery stores.

The filling in this recipe is made with garlic, onion, spinach and white beans. If you prefer to include meat, swap out the beans for cooked crumbled Italian sausage.

(more…)

The post Angela’s Stuffed Delicata Squash appeared first on Aggie's Kitchen.

When I first learned of Fattoush Salad, I felt like I hit the jackpot. All the fresh vegetables, and the crunch of seasoned, toasted pita scattered within the salad…does it get much better? I don’t know about you but I need a little crunch in my salads – I have a weakness for crunchy croutons so I try to healthfully swap for nuts instead. Toasted whole wheat pita (I love the Joseph’s brand) is another go-to of mine after discovering this Middle Eastern inspired salad.

My version of Lebanese Fattoush Salad isn’t as traditional as it could be. I didn’t have sumac on hand and most recipes you will see do use sumac (it is dark in color and has a tangy lemony flavor) so instead I used za’atar which is a blend of spices that does typically includes sumac. Traditionally made or not, this is one of my favorite salads. This is the za’atar spice I use, thanks to my friend Liz‘s recommendation years ago.

(more…)

The post Fattoush Salad {Fresh Lebanese Garden Salad with Toasted Pita Bread} appeared first on Aggie's Kitchen.

This recipe was created in partnership with Sabra in honor of National Hummus Day which is May 13.

I don’t know about you, but I would be totally okay with sitting down to a plate of these Mediterranean Nachos for an unofficial meal any night of the week. They would particularly be welcomed on a Friday or Saturday night, when I tend to lose my steam for putting together a real meal.

I like snacky food, I always have and I always will. There is not an appetizer plate I can resist and these “nachos” are officially on that list. The best part is how easy they are to put together (would I ever steer you to something complicated?) and how quickly they disappear once they are served.

(more…)

The post Vegetarian Mediterranean Nachos with Roasted Red Pepper Hummus appeared first on Aggie's Kitchen.

Click here to Pin this recipe!

Happy New Year!! I can’t tell you how excited I am about a new year starting, it’s really one of my favorite times of the year (I feel the same about back-to-school season). I’m all about fresh starts, reflection and growth. This upcoming year is going to be full of changes for me personally, one major change is that I’m going back to school! Yep, I turn 40 and start my first class toward a degree in nutrition and dietetics in just a little over a week. I am over the top excited and terrified at the same time. I’ve spent a good part of 2015 talking to a life coach and researching schools and programs….I’ve had a tug to pursue this career for years and now is the time to finally move forward. I’ve learned that sometimes you have to be patient with yourself and just trust in timing. (Thanks Merrill.)

So, with the New Year I think it’s obvious a lot of us are in the mood for lighter food and getting back on track. I try really hard to balance things out over the holidays (I got to the gym 5 days this past week and THANK GOODNESS I did…), but let’s face it, it’s hard when there are random cookies, pizza nights or snacks everywhere you turn. I’m craving routine and I know it’s coming and with that better food choices will be a heck of a lot easier to make.

(more…)

The post Lemony Artichoke Hummus appeared first on Aggie's Kitchen.

This Toasted Almond Herbed Brown Rice recipe was created in partnership with Fisher Nuts.

I don’t know about you but I have herbs growing like crazy right now. I finally found the sweet spot around my home as far as where my herbs thrive and grow well. While they need plenty of sun, a little shade really helps keep them from burning up and drying out in the summer heat. A spot where the sun is filtered through the shade of a tree and close enough to a hose for easy watering (they need lots of watering, especially if they are in pots like mine) is the perfect location for healthy happy herbs. I’ve definitely learned to move my potted herbs around over the years until I find that sweet spot.

So when you have a ton of herbs, what do you do with them? Well, it’s pretty obvious what to do with some of them (I’m looking at you, basil). Something I tend to do often take some clippings from a few different herbs and add them to recipes for a fresh boost of flavor, like in this Toasted Almond Herbed Brown Rice.

(more…)

The post Toasted Almond Herbed Brown Rice appeared first on Aggie's Kitchen.

It happens to the best of us. We lose our cooking mojo. It happens to me all the time until I finally get to the point where I can’t stand the idea of making another pita pizza for dinner (ok, so this is not entirely true, I am obsessed with pita pizzas) or wasting a million calories on mediocre takeout.

If you are the person in the household that does the majority of the cooking, getting into a cooking rut can really throw you off your game (especially if you are trying to make healthful choices and want the same for your family).  It takes a little effort to get yourself re-inspired, this is what tends to work for me:

(more…)

The post 5 Ways To Get Out Of A Cooking Rut (and a Recipe for Hungarian Goulash with Peas and Carrots) appeared first on Aggie's Kitchen.

Whenever anyone asks me what my favorite kitchen tool or gadget is, my reply is always a sharp knife. A sharp knife is essential to any kitchen as far as I’m concerned, and after experiencing an injury to my hand last year because of a not-so-great encounter with a dull knife and an onion, I now know first-hand how important it is to make sure your knives are good and sharp before you use them.

(more…)

The post Summer Ceviche appeared first on Aggie's Kitchen.

I’m not sure about you, but I subscribe to quite a few cooking magazines. One of my favorites is Everyday with Rachael Ray. I can always count on finding at least a handful or two of quick recipes to whip up during my hectic work week. I found this recipe in the August issue and knew I had to make it. Best of all I had all of the ingredients in my home.

The post {Guest Post with Katie’s Cucina} Ziti and Zucchini with Lime & Herbs appeared first on Aggie's Kitchen.

I know, I know… the word Summer is in the title. It’s almost funny to type with all the Fall love going on right now. But for me…a recipe like this can be enjoyed all year round. It’s just my kind of food. And I’m still finding some great Tennessee tomatoes at the market I shop at and am going to take full advantage of them until the good ones aren’t around anymore.

Earlier this year my virtual friend Maria Speck (whom I met on Twitter and is one of the nicest most genuine people ever) sent me her book Ancient Grains for Modern Meals. I was really excited about her sending me this book…not only because it was a super nice thing to do, but because I have such a love for whole grains. Not sure when my obsession with whole grains began, but the more of them I try, the more comfortable I am cooking them and the more appreciation I have for their nutrition and goodness. This cookbook pretty much demonstrates those exact same feelings. And like Maria, although I absolutely love and appreciate whole grains, I would never pass up a crusty piece or two of good “white” baguette or Italian bread.

Looking through Maria’s cookbook just makes me hungry. There are so many recipes I have flagged to try: Artichoke-Rosemary Tart with Polenta Crust, Brie Cakes with Sun-Dried Tomatoes, Chewy Almond Butter Bars. All of these recipes really creatively use whole grains in ways that you can include them into every day meals. And the photos…the photos are gorgeous.

What I really love about this book are the tips, shortcuts and advice Maria offers throughout the pages. Her words really help you feel less intimidated about how to cook something you may have never handled before.

So let’s talk about farro. I was first introduced to farro last year when I was in California. Farro salads were on menus in almost every restaurant I ate in, and I was instantly hooked on this new-to-me whole grain. It’s got a nutty, chewy texture that I really enjoy.

I finally got around to cooking my own farro at home. It wasn’t an easy grain to find in my area but I did pick some up at The Fresh Market and then saw it again in bulk-sized bags at Costco alongside quinoa. Farro is great to substitute for any grain in salads like this, or even as a filler in a dish like stuffed peppers.

The recipe for Summer Tabouli with Farro I found in the Ancient Grains for Modern Meals cookbook was exactly the recipe I needed to start my experimentation with cooking farro at home. This recipe is so simple and one you want to make to enjoy for a few days. As Maria suggested, I topped it with feta (the sun-dried tomato variety) and it was a perfect no-fuss meal to have ready for me in the fridge.

Enjoy your weekend!!

Summer Tabouli with Farro

Ingredients:

Farro:

• 2 cups of water
• 1 cup farro
• 2-inch spring rosemary, or 1/2 teaspoon dried (optional)

Tabouli, and to finish:

• 2 cups coarsely chopped tomatoes, (3/4 pound)
• 1 cup loosely packed chopped flat-leaf parsley leaves
• 1/2 cup finely chopped red onion
• 3/4 teaspoon minced hot green chile (optional)
• 3 tablespoons extra-virgin olive oil
• 2 tablespoons freshly squeezed lemon juice
• 1 tablespoon red wine vinegar
• 1/4 teaspoon fine sea salt
• 1/4 teaspoon freshly ground pepper

Directions:

1. To prepare farro, bring the water, farro and rosemary to a boil in a small heavy-bottomed saucepan. Decrease the heat to maintain a simmer, cover, and cook until the farro is tender but still slightly chewy, 20-25 minutes. Remove the rosemary sprig, drain any remaining liquid, and transfer the farro to a large serving bowl to cool.

2. Once the farro has cooled, make the tabouie by adding the tomatoes, parsley, onion and chile to the serving bowl. In a small bowl, whisk together the olive oil, lemon juice, vinegar, salt and pepper. Taste and adjust for seasoning.

3. To finish, pour the dressing over the tabouli and toss to combine. Set aside for 10 minutes for the flavors to mingle, and serve.

To get a head start, make the farro (as in step 1) ahead.

Recipe courtesy of Ancient Grains for Modern Meals Cookbook, Maria Speck

The post Summer Tabouli with Farro {Book Review: Ancient Grains For Modern Meals} appeared first on Aggie's Kitchen.