Serves 4 to 6
- 1 yellow onion, ¼ -½ inch dice
- 4 cloves garlic, minced
- ¾ cup water, divided
- 1 ½ cup coarsely chopped mushrooms (cremini, white button, or shitake)
- 1 tbsp reduced-sodium tamari
- 1 can (28 oz.) low-sodium crushed tomatoes, fire roasted or regular
- 1 can (8 oz.) low-sodium tomato sauce
- 1/3 cup red wine
- 1 bay leaf
- 1 ½ tsp dried basil
- 1 ½ tsp dried oregano
- ¼ tsp crushed red pepper flakes
- 1 ½ to 2 cup cooked lentils
- 1 tbsp nutritional yeast
- Salt & freshly ground black pepper, to taste
- Warm a large soup pot over low-medium heat. Add the diced onions and cook, stirring occasionally, until the onion is translucent, about 4 to 5 minutes. Add a tablespoon of water if the onion starts to stick.
- Add the garlic and stir for another 30 to 60 seconds.
- Add the mushrooms and tamari and cook for 2 minutes, then add ¼ cup of the water and simmer covered for 3 to 4 minutes, allowing the flavors to meld. Remove the lid and cook until all of the liquid has evaporated.
- Add the tomatoes, tomato sauce, remaining ½ cup of water, wine, bay leaf, basil, oregano, and red pepper flakes. Stir to combine, then cover and decrease the heat to low. Simmer for 10 to 15 minutes.
- Remove and discard the bay leaf. Add the lentils and nutritional yeast and stir until evenly distributed and warmed through, another 3 to 4 minutes. Season with salt and pepper to taste.
Tips: Make this recipe super quick and easy by using pre-cooked lentils. Trader Joe’s has an excellent vacuum sealed option and Westbrae Natural makes canned lentils. If you prepare them yourself, use brown or green lentils which hold up well and offer a nice bite.
Recipe created by Alexandra Regalado, Registered Dietitian and Nutritionist with El Camino Health's Lifestyle Medicine Program.
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