soup$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!

Item Cost
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

Cooking Instructions:

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.