Mar 03

Breaking the fast.

In a post last week, I wrote a short article about fasting and detox. After five days, I am ready to start the process of reintroducing whole foods to my system. After drinking orange juice for a day and a half, I’ve made a delicious vegetable soup. The foundation ingredient for the soup is lentil. In addition, I use as many fresh vegetables as I can gather at the market. Here is a list; onions, bell peppers (red, yellow or green and hot), tomatoes, potatoes, winter squash, zucchini, carrots, and celery. I also add some cooked brown rice.

Lentil and Veggie soup ingredients

Lentils are a tasty, inexpensive source of nutrition and they are easy to prepare. Most legumes need to be soaked in water for several hours before cooking. Lentils do not require any soaking. Just rinse them, drain them and they are ready to go.

Lentil and Veggie Soup


2 cups lentils

1 medium size onion

1 bell pepper

1 large potato

1 small winter squash

3 medium size carrots

3 stalks of celery

1 medium zucchini

olive oil

curry powder and salt to taste

Cut veggies for the soup


Wash all of the veggies. I do not peel carrots or potatoes because there are a lot of nutrients and plenty of great flavor in the skin/outer layer. The winter squash should be peeled as well as the onion. This is a quick cooking soup so, the vegetables need to be cut relatively small. The more dense the vegetable the smaller they need to be cut. This ensures that all veggies are cooked to uniform tenderness. The potatoes and winter squash may be cut into medium size cubes. Carrots and celery should be sliced to a medium thickness. Zucchini is a soft squash so, it should sliced fairly thick and added about halfway through the cooking process. Pour a small amount of olive oil into a large stock pot and get it hot. When the oil is hot, add the onions, celery, carrots, peppers and stir them to keep from burning. Cover the pot for a few minutes to “sweat” the vegetables. Uncover and add the tomatoes, and winter squash, curry powder and cover, after giving a good stir. In just a few minutes the vegetables should be sufficiently limp to add the rest of the ingredients.

Wash the lentils thoroughly and cover with 2 quarts of fresh cold water. Add them to the pot along with the potatoes and bring to a boil. Then, reduce the heat and simmer for 20 – 30 minutes (until tender). Cooking time will vary based on water hardness and altitude.

The finished Lentil and Veggie Soup with Rye Crackers

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