Lentils Take the Chill Out

Putting together a pot of soup does not have to be an all-day project, and some of the most healthful soups take the least time to prepare.

The place to start is with lentils. Unlike many dried beans and legumes, lentils cook quickly because they don't require soaking. Health experts love lentils because they are rich in vitamins, minerals, dietary fiber and the phytochemicals that help protect your body from cancer and other chronic diseases. A standard, one-half cup serving of lentils contains six to eight grams of fiber and so much protein that they can be used as a meat substitute.

Using lentils in dishes is also an inexpensive way to provide hearty, healthful bulk. In addition to soups, lentils are used in salads, dips, stews, and as toppings for whole grains like rice or couscous.

Lentils are ethnically diverse, popular in many parts of Europe, India and the Middle East. Brown lentils are used in hearty peasant stews and tiny green lentils are a French delicacy.

Brown lentils are the ones most commonly seen in American supermarkets, although red and yellow lentils can also be found, especially in specialty markets. Stored airtight at room temperature, they will keep up to a year.

Before cooking, pick through them and remove debris and any broken or discolored lentils. Rinse them under cold water and place them in a pan along with a bay leaf and enough water or broth to cover by one inch. Cover and bring to a boil, then reduce the heat to low and simmer 10 to 20 minutes, adding more liquid as necessary, until they are just tender. Season to taste with salt and pepper.

When cooked right, lentils are chewy yet tender, with the kind of mouth-feel and flavor we expect from comfort foods. If overcooked, they may become mushy.

In this Italian-inspired recipe, lentils, fresh vegetables and some olive oil are cooked with pasta to make a satisfying, nutritious soup that will warm any day.