Simple soup provides remedy for New Year ailments | Erin’s Local Dish

By Erin Robertson

The new year brings many things: fresh calendars, lofty resolutions and, for those of us who went a little crazy on the holiday treats, a few pesky pounds gained.

I am a great proponent of the healing and medicinal qualities of food, and feel that a properly prepared dish can be cleansing, fortifying, and a great way to start off a healthy 2010.

Enter my Veggie-Cleanse Body Wake-Up Soup, adapted from a recipe in this month’s Better Homes & Gardens. Chock-full of vitamins and minerals, this soup is refreshing and so easy to make.

It can be changed to fit any taste or amount required, in fact, I encourage you to play around with the ingredients until you find your perfect recipe.

Throw in your almost-wilted leftover vegetables, a handful of spices and even a bit of fruit and enjoy a sense of accomplishment and the glow of health.

The soup is built around a base of stock. I use chicken stock, but any variety will do. It is imperative that this soup be broth-y rather than cream-based, an option that will only add calories and leave the stomach feeling heavy and burdened.

Bacteria-killing garlic and cholesterol-lowering onion sautéed in a bit of heart-healthy olive oil actually begin the soup, and are soon joined by other vegetables that can also be sautéed. The broth and spices mingle with the veggies and, after the mixture is boiling, in go the quick-cooking lentils.

Lentils add a delicate crunch to the soup without overpowering the golden broth. For those averse to chunky, bean-heavy stews, this is a great way to subtly integrate protein and fiber without overwhelming the palate. Other grains and legumes can substitute for the lentils: brown rice, quinoa, kidney beans, barley, whole-wheat pasta, and black beans are all healthy alternatives.

The real stars of the soup, however, are the cayenne pepper and the lemon juice. With a shot of heart-healthy, blood-pumping heat, this red spice doesn’t emerge from the other flavors of the soup until the end, where it warms the mouth and stomach as a flavorful aftertaste. The lemon juice is an uncommon ingredient, and surprises the taste buds with its clear, vibrant flavor. The vitamin C in citrus fruits is an important factor in warding off colds during the winter and, for all of you pirates out there, prevents the onset of scurvy. Argh.

Cleanse Soup

• 4-6 c. broth (amount depends on the volume of soup desired)
• 2 Tbsp. olive oil
• 1 sm. onion, diced
• 2 cloves garlic, diced
• 1 bell pepper, handful of cherry tomatoes, a few baby Bella mushrooms, baby spinach, diced carrots, or any other vegetables deemed appropriate for the soup.
• 1-1 ½ c. lentils (this is dependant on the volume of broth and, thus, the amount of soup desired)
• 1 tsp. dried basil
• 1 tsp. cayenne pepper
• Salt to taste
• 1 lemon, juiced

A ton of tasty vegetables go into this recipe.

1.     In a large pot, heat olive oil. Add diced onion and garlic to sauté until onion is clear. Add diced mushrooms, torn baby spinach, bell pepper and any other veggie to sauté. Once soft, pour in broth and raise heat.

2.     Bring mixture to a boil and add rinsed lentils, herbs and spices. Lower heat to simmer and cover for about 20-30 minutes, until lentils are soft.

3.     While adding lentils, also add hard vegetables like carrots. Let mixture simmer, allowing the vegetables to soften completely and the flavors to meld together. Adjust seasonings to taste.

4.     After lentils are cooked through, lower heat and stir in lemon juice. For added heat, a dash of hot sauce is recommended.

Don't forget the lentils.

Yields about 5 servings, dependant on amount of broth used.

There are many people out there, such as the men in my family and certain vegetable-eschewing girlfriends, who don’t like to go even one meal without meat. This soup might seem too delicate for them and, if so, feel free to add more beans, shredded poultry, miniature meatballs, chunky roasted potatoes and butternut squash or a bit of melted cheese.

Enjoy the salt, dried basil and cayenne pepper.

Or, if you want to stand your ground, just serve it with a frosty beer and give a toast to a healthy 2010.

Soup Remix Options:

Tex-Mex: add shredded chicken, black beans, chopped fresh cilantro, diced tomatoes and onions, corn, fresh lime juice, topped with crumbled queso fresco.

Thai: add shredded pork, fresh Thai basil, cayenne pepper and red chili flakes, chopped green onions, coconut milk and crushed peanuts.

Cajun: add boiled shrimp, a package of frozen okra, brown rice, kidney beans and Louisiana Hot Sauce.

Italian: add a can of crushed tomatoes, chopped spicy Italian sausage, red onion, basil and oregano.

Mandarin: add shredded pork, fresh squeezed orange juice, soy sauce, brown rice and cayenne pepper.

Indian: add sticky basmati rice, coconut milk, curry powder and sautéed red bell peppers.

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