As part of the effort to give you more ways to include more galacto-oligosaccharide (GOS) fibers to cultivate bowel health, here is a recipe for lentil soup. This variation has a zingy Spanish flavor from poblano peppers and chorizo sausage.
Despite the carbohydrate content of the lentils, the net carbs per serving of this soup remains below 10 grams, perfectly safe for the Wheat Belly lifestyle. The yield may actually be a bit better than 8 servings, as I found this soup exceptionally filling.
Makes 8 servings
1/4 cup extra-virgin olive oil
1 medium yellow onion, chopped
2 cloves garlic, minced
2 poblano peppers, seeded and chopped
12 ounces chorizo sausage, sliced
6 cups chicken stock or water
1 cup okra, sliced
3 carrots, sliced
2 celery stalks, sliced
1 cup lentils
1 14.5 ounce can of diced tomatoes (I used the Muir Glen brand with the BPA-free can)
1 tablespoon hot sauce
Sea salt and ground black pepper, to taste
In a large saucepan over medium-high heat, heat oil, then add onion, garlic, peppers, and sausage. Cover, stirring frequently, until sausage cooked and onions translucent, about 5-6 minutes.
Transfer sausage mixture to large stockpot or other similar large vessel. Over high-heat, add chicken stock or water, okra, carrots, celery, lentils, tomatoes, hot sauce, salt and pepper. Bring to boil, then simmer, covered, for 30 minutes or until lentils softened.