Winter Lentil Soup.docx

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Winter Lentil Soup

Kana Okada

Serves 6Hands-On Time: 20mTotal Time: 1hr 00mIngredients

1 tablespoon olive oil

4 leeks (white and light green parts), cut into 1/4-inch-thick half-moons

1 28-ounce can whole tomatoes, drained

2 sweet potatoes, peeled and cut into 1/2-inch pieces

1 bunch kale, thick stems removed and leaves cut into 1/2-inch-wide strips

1/2 cup brown lentils

1 tablespoon fresh thyme

Kosher salt and black pepper

1/4 cup grated Parmesan (1 ounce; optional)Directions

1. Heat the oil in a large saucepan or Dutch oven over medium heat. Add the leeks and cook, stirringoccasionally, until they begin to soften, 3 to 4 minutes. Add the tomatoes and cook, breaking them up witha spoon, for 5 minutes.

2. Add 6 cups water and bring to a boil. Stir in the sweet potatoes, kale, lentils, thyme, 1 ½ teaspoons salt,and ¼ teaspoon pepper. Simmer until the lentils are tender, 25 to 30 minutes.3. Spoon into bowls and top with the Parmesan, if using.Tip

Basic brown lentils retain their shape better during cooking than pricier red and yellow lentils, so they'reterrific for soups. Or you can substitute green lentils, which taste slightly peppery.

Nutritional Information

Calories 226; Calories From Fat 21%; Fat 4g; Sat Fat 1g; Cholesterol 3mg; Sodium 799mg; Protein 12g;Carbohydrate 38g; Fiber 7g



Canola Oil

One of the most common oils, canola is the lowest in saturated fat (it has just 7 percent) and delivers a

generous amount of healthy monounsaturated fat. Its neutral flavor makes it ideal for cooking and baking.

It’s also good for pan-frying on low to medium heat.

Nut Oils

Distinctively flavored, these oils taste of the nut from which they are extracted; walnut, almond, pistachio,

macadamia, and hazelnut are among the most common. Their pronounced flavors tend to evaporate when

exposed to heat (which can also make them bitter), so they are best used for flavoring salad dressings or for

drizzling into soups or over bruschetta, vegetables, or fruits. Nut oils are good sources of omega-3 fatty

acids (especially walnut oil, which also has a low 9 percent saturated fat) and vitamin E.

Olive Oil

Aromatic olive oil is high in healthy monounsaturated fat and antioxidants. Its color varies from pale yellow

to dark green, its flavor from mellow to bitter, from buttery to nutty, and from fruity to grassy, depending

on where it’s from and how it’s processed. It has a moderate smoke point (the temperature at which it

begins to burn) and so is best used for drizzling on vegetables, adding to salad dressings, and cooking foods

at low to medium temperatures. Of the various classes of olive oil, extra-virgin (made from the first cold-

pressing of the olives, which best preserves their nutrients) is the most flavorful. It’s also the most

expensive, so reserve it for dressings and drizzling on finished dishes, not cooking. The more information a

producer puts on the label (kind of olives used, date of harvest, and so on), the more likely the oil is to be of

a superior quality.

Peanut Oil Because it has a high smoke point (the temperature at which it begins to burn) and doesn’t impart a strong

flavor to foods, golden peanut oil is especially prized for frying. It has a good amount of healthy mono- and

polyunsaturated fats but also is relatively high in saturated fat (17 percent).

Safflower Oil

With a high smoke point (the temperature at which it begins to burn), this neutral-flavored oil made from

safflower seeds is handy for deep-frying and is also used in salad dressings. It has a high level of

polyunsaturated fats but no vitamin E and keeps well (it doesn’t solidify in the refrigerator).

Sesame Oil

High in mono- and polyunsaturated fats and antioxidants, nutty-tasting sesame oil comes in two basic forms.

Light oil, pressed from untoasted seeds, has no strong aroma, so goes well with many dishes. Dark toasted-

sesame oil, used in Asian and Indian dishes, has a more concentrated flavor and more antioxidants and

vitamin E; it is used for flavoring, as a condiment, or in stir-fries (sprinkled over them at the end of cooking),

not for frying.

Vegetable Oil Any oil derived from plant matter can be called vegetable oil, but products labeled as such are probably

soybean or canola oils or blends. They have a light color, a neutral flavor, and a high smoke point (the

temperature at which they begin to burn), making them ideal for frying and sautéing as well as baking.

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Leeks

Brian Henn

Related to both onions and garlic, leeks look like big scallions. Their subtle, sweet taste makes for a

satisfying side dish, a savory tart, or a luscious soup.

How to Choose Leeks

Look for straight, firm stalks with unblemished white bottoms and bright green leaves. Avoid leeks with very

dark green tops or rounded (rather than flat) bottoms, which can be signs that the vegetable is overgrown,

old, or both. Smaller leeks are the most tender.

How to Store Leeks

Cut off and discard the dark green tops but keep the roots intact. Stow unwashed and tightly wrapped in therefrigerator up to 5 days.

How to Prepare Leeks

As the plant grows, gritty soil gets trapped between its layers.

Here’s how to get it out of every crevice:

1. Cut off the dark green leaves an inch or so above the white part of the stalk and discard the greens

(they’re bitter and tough). Trim and discard the roots. Halve the remaining stalk lengthwise, then cut into

pieces of the desired size.

2. Fill a bowl with cold water, add the cut leeks, and swish them around a few times. With your hands

loosely cupped, lift the leeks out of the bowl and place them on a plate or work surface. (The grit will remain

behind in the bowl.) Discard the water and grit. Fill the bowl with fresh water and repeat until the water is

clear.



Potatoes

Brian Hagiwara/Getty Images

The most widely consumed of all vegetables, potatoes are a nutritious, low-calorie source of carbohydrates,

potassium, and vitamin C, and their skins are high in fiber. Large potatoes tend to be the most earthy

tasting, while smaller specimens are sweeter.

How to Choose Potatoes

Look for firm, smooth potatoes with few eyes. Avoid those with green patches—the discolored spots taste

bitter and are toxic if eaten in large quantities.

How to Store Potatoes

Keep potatoes for up to 3 weeks in a paper bag in a cool, dark, dry place—never in plastic, in the

refrigerator, or under a sink, as moisture speeds decay and refrigeration can darken them and adversely

affect flavor. Sweet potatoes will last up to 2 weeks.

Do not expose potatoes to light for prolonged periods, as it turns the skins green; this discoloration is toxic

in large quantities and should be peeled away before cooking. Discard potatoes that have sprouted, which

indicates that they have begun to soften and decay. Freezing potatoes is not recommended; they’re 80

percent water, which separates from the starch and nutrients when the potato is frozen.

How to Prepare Potatoes

• Clean potatoes by scrubbing gently with a vegetable brush; peeling is optional, but any eyes should beremoved.

• Boiling potatoes in their skins helps them retain starch, which makes them fluffy, not mushy.

• Parboiling them for 20 to 30 minutes and cooling them before cooking completely also helps them retain

their shape and firm texture.

• After they’re cut, prevent potatoes from browning by placing them in a bowl of cold water to cover.



Kale

Manfred Koh

A nutritional powerhouse, kale is a great source of vitamins A and C, calcium, and cancer-fighting

phytonutrients. It has a mild cabbagey taste but none of the bitterness of other winter greens.

How to Choose Kale

Look for dark green, frilly leaves that have a little spring to them. Avoid those that are yellowing, dry, or

wilted, a sign of age.How to Store Kale

Keep kale unwashed (moisture speeds decay) in a plastic bag in the coldest section of the refrigerator,

usually at the back. Because kale contains a lot of water, it doesn’t last long. Use it within 3 days of

purchase for the tastiest results. Kale that has been sitting around can develop a strong bitter flavor.

How to Prepare Kale

If the center stalks are thicker than a pencil, remove and discard them before cooking.

How to Use Kale

Kale is delicious sautéed, in soups, or prepared any way you’d cook spinach.



Thyme

James Baigrie/Getty Images

This hardy herb can withstand long cooking times, making it ideal for roasting and flavoring soups and stews.

How to Choose Thyme

Thyme’s small round leaves, which grow in pairs, can be gray green, dark green, or variegated with white

edges. They should give off an earthy, slightly lemony fragrance when rubbed; lemon thyme has a more

pronounced citrus scent. Look for fresh and bright sprigs; avoid brittle, brown leaves.How to Store Thyme

To prolong shelf life and preserve flavor, keep stems and leaves intact and unwashed until just before using.

Wrap loosely and place them in the warmest part of the refrigerator, such as a compartment in the door, for

up to 3 weeks. Do not wrap the herbs tightly or the trapped moisture may cause them to mold prematurely;

many people add a crumpled paper towel to the bag as a safeguard. Discard the herb when the leaves turn

dark or brittle or the stems begin to show traces of mold.

How to Prepare Thyme

Strip the leaves by grasping the stem at the top and running your thumb and forefinger down the stem.

Thyme leaves are small and require no chopping.

How to Use Thyme

Whole sprigs, stem and all, can be added to soups and stews for flavoring; remove just before serving.



Parmesan

Gadge

This highly flavorful aged hard cheese (most often used grated) has been made the same way in Italy for

more than 800 years.

How to Choose Parmesan

Only cheeses from a few regions can be labeled Parmigiano-Reggiano, the authentic Italian Parmesan. Made

from skimmed or partly skimmed cow’s milk and usually aged for 2 years or longer, they have a nutty flavorand a distinctive granular texture. Less expensive American-made Parmesan is generally aged for as little as

10 months and tends to be saltier, moister, and less intense in flavor. Grated Parmesan that comes in a can

contains preservatives and additives to keep it from caking, so grating your own is recommended.

Parmesan’s sharper, saltier cousin, pecorino, made from sheep’s milk, can be a more affordable choice for a

grating cheese.

How to Store Parmesan

Cheese contains live cultures and needs to breathe, but it also must be protected from drying out. Wrapped

in wax paper, then loosely in plastic wrap, Parmesan keeps for up to 2 months in the refrigerator, 6 months

in the freezer. If mold appears on the surface, simply cut it off and consume the unblemished interior.

How to Use Parmesan

One of the most versatile cooking cheeses, grated Parmesan melts easily, making it ideal for sauces and

soups. Make shavings with a vegetable peeler and use them as delicious, salty toppers for a salad.

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