Fall is slowly starting to flow in here in the northern hemisphere. This makes it the perfect time to share a soup recipe. This recipe includes garlic from my recently harvested garden, and the option to add meat for more protein. You can use bone broth or chicken, beef, or vegetable stock for your soup base. All of my recipes have options to help you enjoy the same food in many ways.
This soup is pictured above with crumbled feta on top and combines your macronutrients of carbohydrates, fat, and protein all in one place. Many options for you to make it, however, works best for you and the needs of your own body.
1 tbsp olive oil
1c chopped red or yellow pepper
1-2 cloves of garlic
1/2c dried french lentils
1lb organic ground beef (optional)
1tsp ground oregano
1 tsp ground cinnamon
4c bone broth, or chicken, beef, or vegetable stock
1/2c apple juice
1c yellow summer squash
1 tbsp tomato paste
1 tsp sea salt
*regular or vegan feta for topping
1. In a soup pot or a small dutch oven, heat olive oil. Add onion, pepper, garlic, and salt and pepper. If adding ground beef, add the beef and cook thoroughly with the sautéed vegetables.
2. Once the beef is cooked, add lentils, oregano, and cinnamon. Allow the herbs and lentils to absorb. You will start to smell their fragrance in the air. This should take 1-3 minutes.
3. Add apple juice and the broth of your choice, then let the pot come to a boil. Once at a boil turn the heat down to a simmer and cover for 30 minutes.
4. After 30 minutes, add yellow squash, zucchini tomato paste, and sea salt. Then let the pot simmer for another 20 minutes until the squash is steamed by the broth.
5. This soup can be served warm, or at room temperature. The addition of feta cheese makes it very pleasing to the palate.