Recipe: Summer Lentil Soup

WINTER'S NOT THE ONLY SOUP SEASON
From: the American Institute for Cancer Research

Soup may not be the first thing that comes to mind for a summer meal, but a light vegetable soup makes a refreshing change from the more typical vegetable dishes of the season. And summer is a great time to make soup with vine-ripe tomatoes, corn straight from the field, freshly dug new potatoes and other locally grown vegetables at the peak of flavor.

Great fresh vegetables elevate minestrone and sweet corn chowder to perfection. Other ingredients less often associated with summer soups should also be given a second look.

A light lentil and vegetable soup with eggplant and parsley, like many Italian soups, is quick and easy to make.

Lentils are rich in protein and have long been used as a meat substitute. They are popular in parts of Europe and a staple throughout much of the Middle East and India.

They are good sources of many phytochemicals, natural compounds with the ability to prevent the cancer process from beginning, or to stop already cancerous cells from becoming tumors. Lentils have a fair amount of calcium and vitamins A and B, and are a good source of iron and phosphorus.

Unlike dried beans and other legumes, lentils don't require soaking. They also cook in less time than dried beans or other legumes, and have fewer calories per serving than many kinds of beans.

Lentils are not used fresh, but are dried as soon as they're ripe. They should be stored airtight at room temperature and will keep up to a year.
This soup is made with water, which brings out the peppery taste of the lentils. The flavor of the lentils blends well with that of eggplant, which is so tender it almost melts into the soup.

Summer Lentil Soup
Makes 6 servings

1 Tbsp. extra virgin olive oil
1 medium onion, chopped
1 large garlic clove, finely chopped
1 cup green lentils
1/2 medium eggplant, peeled and cut into 3/4-inch cubes, about 2 cups
6 cups water
1/2 tsp. ground cinnamon
1/2 cup chopped flat leaf parsley
Salt and freshly ground black pepper, to taste
2 Tbsp. chopped mint leaves, for garnish

Heat oil in a deep saucepan. Saut onion until soft, about 4 minutes. Mix in garlic and cook for 1 minute.

Add lentils, eggplant and water. Mix in cinnamon and parsley. Bring to a boil, reduce the heat and simmer until lentils are soft, about 30 to 35 minutes. Season to taste with salt and pepper.

Ladle the hot soup into bowls. Garnish each bowl with some of the chopped mint and serve.

Per serving: 142 calories, 2 g. total fat (less than 1 g. saturated fat), 23 g. carbohydrate, 8 g. protein, 6 g. dietary fiber, 15 mg. sodium.