Vegetarian Low Fat Lentil Soup

 As usual I am behind in posting things things that I have experienced and would like to share with folks. This post is in reference to my annual meat-fat detox diet, which I do after Memorial Day, my birthday, and summer vacation trips.  The plan belongs to Dr.Ian Smith and his published Fat Smash Diet, in which he starts you out with a 9-day detox plan.

It's tough because those of us who love our meats, cheeses and carbs, sometimes to our detriment, have to work real hard to stay the course.  It does work, as long as you also do the daily physical exercise that the plan calls for, both in aerobic and strength training.

The plan calls for a strict elimination of any protein from animal sources in the first 9 days (Phase I).  It's a high fiber diet, with lots of fruits, vegetables, low fat yogurt and minimal grains allowed initially. No processed sugars as well. Phase II (3 weeks) and Phase III (4 weeks) adds back some meats, but advocates only lean animal protein.  It's also sensible; look if you have a slip or it's a special occasion don't fret, just get back on the program the next day.  There's no calorie counting, or points to stress you out.

The book has about 50 recipes, which I have used, but I have found several more from various sources, including this one for low fat lentil soup, which I kind of/sort of doctored up on the flavor end. I'll post other recipes in Phase I as I work on them this week.

Low Fat Lentil Soup

Ingredients

1 cup dry lentils, picked and washed
1 1/2 cups carrots, chopped
1 1/2 cups yellow onions, chopped
1 large zucchini, chopped
3 gloves garlic, minced
1 tsp olive oil (or tbsp of water, separated)
1 tsp dried basil
1 tsp dried oregano
1/2 tsp dried thyme
1 tbsp dried parsley
2 bay leaves
4 cups low sodium vegetable broth
1 1/2 cups water
1 14 oz. can diced tomatoes
dash red pepper flakes
salt and pepper to taste at the end

Directions

Rinse the lentils. Heat oil in a medium pot and sweat the vegetables and garlic.  If you want no fat in this preparation sizzle the vegetables in a little water until they are soft. Transfer the softened vegetables to the crock pot.  If you have an electric pressure cooker (as I have) with a slow cook feature, you can do all of this in the cooker bowl without having to use a pot to transfer out of.

Add the stock, water, spices and lentils to the crock pot, stir and cover.  Allow to cook on high for 5 hours, or low for 12 hours.  I don't salt and pepper the soup until the end, when it's easier to check for levels.  Also, if you wish to top with fresh herbs like parsley at the end, that would be a great addition.  Remove the bay leaves before serving, and enjoy!