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  • Writer's pictureWayne Drury

Soup to Warm the Soul


Photo from 123rf 


What goes together like bread and butter, especially on a cold winter day?  Soup.  Yes, Soup, and we have an excellent recipe for a Tomato Lentil Soup that could be a good one to put on the New Year’s Eve table as the “primi piatti.” 

Easy to make and to enjoy.  There is no better way for a person with diabetes to begin the New Year with family and a good bowl of soup that does not spike the sugar. 

For all the benefits, here is a beautiful Tomato Lentil Soup. 


Tomato Lentil Soup 

This comforting tomato broth and minced vegetable soup fondly remind me of times when mom took the time and love to make this excellent soup for our family.  No store-bought soups were allowed in our home, and this Tomato Lentil Soup was one of our favourites.   

 

Take it from me – and my mom – that this soup is easy to make and even better to enjoy.  But one confession; “Sorry, mom.  I do not have the patience to do everything from scratch and have substituted some homemade items for store-bought.” 


Tomato Lentil Soup Ingredients 

1/4 cup olive oil 

1 medium white onion, finely diced 

2 cloves garlic, minced 

2 medium carrots, finely diced 

2 celery sticks, chopped 

1 tbsp sea salt 

1 small can of whole tomatoes, with juice – peeled work best 

4 cups tomato juice – I use the low-sodium kind 

 

The following spices are from the original recipe, but as I normally  

do not have all these in the kitchen, I substitute for a good quantity 

of Italian Spice Mix. 

3 bay leaves 

1/3 cup fresh dill or 2 tbsp dry dill  

1/3 cup Italian parsley, minced 1.5 cups Lentils 

1/2 tsp white pepper 

1/2 tsp black pepper 

4 cups vegetable or chicken stock 

3-4 cups water, as desired 


Put it all Together 

In a large pot – this is where my always-present Betty Crocker Instant Pot comes in: 

 

  1.  Add the olive oil and heat it (sauté function). 

  1.  Add the onions and heat until translucent. 

  1. Add the garlic and cook for 2 – 3 minutes until you can smell the fragrant aroma. 

  1. Add the carrots and cook for 2 – 3 minutes. 

  1. Add the celery and cook for 2 – 3 minutes. 

 

Don’t get alarmed if the vegetables are not soft.  There is a lot of time for cooking left. 

 

  1. Add the canned tomatoes, tomato juice and spices.  I recommend starting with a little, tasting the broth, and adding until you have the taste to your liking. 

  1. Add the vegetable or chicken stock and lentils. 

  1. Bring to a boil, then reduce heat to a simmer and cook until the lentils are tender.  This takes about one hour. 

  1. Stir periodically and add a little water – 3 to 4 cups may be just right. 

  1. Taste test and add salt, pepper, and more spices if you like. 


The End 

 

And that is it.  Perfect and ready to serve an excellent soup for all, especially for those with Diabetes. 

 

Best wishes and Happy New Year from all of us at Damndiabetes.ca, where “Life's sweetest moments are without the sugar spikes – We are here to help you on your journey to diabetes wellness." 

“Changing lives, one blood glucose level at a time 

Welcome to our diabetes community." 

 

Vancouver, BC 

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