By posting this recipe I am entering a recipe contest sponsored by Juice Products Association and am eligible to win prizes associated with the contest. I was not compensated for my time.
Happy New Year! Give yourself a pat on the back; you’ve survived one of the most dysfunctional years in history. No worries, this post is not going to be a Covid-19 summation. Let’s move forward with postive thoughts for a brighter and happier 2021!!!
Yesterday my daughter asked me what my “word” was for the New Year. You know what I’m referring to, right? This is a trend I have gotten behind in lieu of a New Year’s resolution; picking a single word for guidance for the upcoming year. And my word is… intentional. I hope that this word will allow me to focus on what’s important, and avoid distractions that are meaningless to my business and my life.
Those of you who know me, are aware I am a registered dietitian passionate about advocating for a healthy lifestyle and deliberate about maintaining lean muscle mass, especially as I age. I do this, and help others do the same, with daily exercise, plant based meals (not necessarily vegetarian, but with plenty of fruits and veggies), and attention to protein needs and timing of protein intake.
Today’s recipe is intentional. My time and energy are focused on creating a delicous soup that fits my paradigm for healthy eating and is a main course meal for myself and my family. Sharing it helps spread my passion for healthy living. This Pomegranate Vegetable and Lentil Soup packs in a plant based protein (lentils) , a green vegetable (spinach), a crunchy vegetable (carrots) and an antioxidant rich juice (pomegrantate). Let me stop right here, and explain the 100% pomegranate juice is the star of this soup! Yep, it not only adds the nutritional benefits of 100% pomegranate juice ( polyphenol antioxidants and potassium), it gives this soup depth of flavor.
As you welcome in 2021, I encourage you to include 100% juice on the table, not just in a glass, but as part of a healthy main meal (as I have done), as a side dish or appetizer, or baked good. According to the Dietary Guidelines one cup of 100% fruit juice is equivalent to one cup of fruit and contains similar nutrients to the fruit it is squeezed from. Juice complements fruit and when consumed in appropriate amounts, is an easy and affordable way for both children and adults to meet their daily fruit goals.
Start the New Year with good intentions and make a delicious pot of Pomegranate Vegetable Soup with Lentils.Print
Pomegranate Vegetable Soup with Lentils
A hearty vegetarian main dish soup with tender lentils, bright vegetables, and 100% pomegranate juice.
- Prep Time: 20 minutes
- Cook Time: 20 minutes
- Total Time: 40 minutes
- Yield: 8 servings
- Category: main dish soup
- Method: stovetop
- Cuisine: vegetarian
+ 2 cups dry red lentils
+ 1 tablespoon olive oil
+ 1 medium sweet onion, chopped
+ 1 carrot, peeled and chopped
+ 1 garlic clove, minced
+ 4 cups low sodium vegetable broth
+ 2 cups 100% pomegranate juice
+ 1 can (28 ounces) crushed tomatoes
+1 teaspoon ground cumin
+ 1 teaspoon dried thyme leaves
+1/2 teaspoon salt
+ 1/4 teaspoon ground black pepper
+ 4 ounces baby spinach, chopped
+ 2 tablespoons balsamic vinegar
+ 4 tablespoons pomegranate arils (optional)
1. Rinse and drain lentils in a colander.
2. In a large pot over medium high heat, warm olive oil. Add chopped onion and cook, stirring often until softened, about 5 minutes. Add the carrot, and cook, stirring until softened, about 3 minutes. Add the garlic and cook, stirring until fragrant, but not browned, about 30 seconds.
3. Stir in vegetable broth, 100% pomegranate juice, lentils, crushed tomatoes, cumin, thyme, salt and pepper. Bring to a boil, then reduce heat to low, cover and simmer gently until the lentils are tender, about 20 minutes. Add chopped spinach to the soup, stir and cook uncovered, just until the spinach wilts , about 1 minute. Stir in balsamic vinegar . Ladle the soup into bowls, top with pomegranate arils (if desired) and serve immediately.
- Serving Size: 1 cup
- Calories: 260
- Sugar: 12 grams
- Sodium: 250 mg
- Fat: 3 grams
- Saturated Fat: 0.5 grams
- Unsaturated Fat: 2.5 grams
- Trans Fat: 0
- Carbohydrates: 46 grams
- Fiber: 7 grams
- Protein: 13 grams
- Cholesterol: 0
Keywords: 100% pomegranate juice, Vegetable Soup,