$20 to Feed a Family of 4 in a Healthy Manner: Hearty Winter Lentil Soup with Spinach Walnut Salad
As promised monthly, below is January’s healthy and timeless meal creation!
|¼ C extra virgin olive oil + 4 tbsp. (for salad)||$0.59|
|1 onion, chopped||$0.89|
|1 ½ C chopped carrots||$0.99|
|2 stalks celery, chopped||$0.69|
|3-4 cloves garlic, minced||$0.39|
|2 tsp. dried oregano||$0.39|
|2 tsp dried basil||$0.39|
|1 – 14.5 oz. can of diced tomatoes||$0.69|
|2 C dried lentils||$1.89|
|8 C low sodium chicken broth||$6.99|
|4 C spinach, rinsed and thinly sliced||$2.99|
|4 tbsp. vinegar||$0.39|
|salt & pepper to taste||$0.00|
|3/4 C walnuts||$2.29|
|Total Cost for Dinner – Serves 4||$19.57|
In a large stock pot, heat the oil (1/4 C) over medium heat. Add the onions, celery, and carrots. Sauté until the onion and celery are translucent and until the carrots start to soften (about 5 minutes). Add minced garlic and seasonings (oregano and basil) and cook until fragrant (about 1 minute).
Add the lentils to the pot along with the broth and tomatoes. Bring soup to a boil. Reduce the heat to low and simmer for 1 hour.
Prior to serving, stir in spinach (1 C) and vinegar (2 tbsp.), and season with salt and pepper to taste.
In a large bowl, add 3 C of remaining spinach (washed and dried), sprinkle with walnuts and toss with 2 tbsp. of vinegar and 4 tbsp. of extra virgin olive oil.