The January cold weather is making it present know and the New Year has started off with a bange. Many people have started off with their New Year’s Resolutions. The number one New Year’s resolution is to lose weight and start off on road of being healthy. I have one tip that will help you keep your resolutions to lose weight and be healthy – balance your diet with SOUP.

January is National Soup month so celebrate with a cup of soup. Soups are either cream base or stock base. Soups are used in meal planning as an appetizers, main course, snack, accompaniment, or dessert. Soups can be hot or cold, light or hearty and any Nationality. Soups can help you vary meal planning, stretch your food dollar, use left overs, add nutrition to your meals, and be creative. Plan now to add more soups to your diet and meal planning. Soup can help you when you are sick and a comfort food when sad or lonely. Have fun with SOUPS in you meals and during National Soup Month.

RECIPE FEATURE: VEGETABLE SOUP WITH KALE AND LENTILS

I never heard of either kale or lentils when I was growing up. Recently, I’ve started enjoying both. Kale is being promoted as one of our most powerful vegetables. It is low in calories, but rich in vitamins C and K, fiber, and calcium. Lentils are very high in protein and they contain fiber, folate, vitamins and minerals. They come in a range of colors including yellow, red, green, brown and black. Lentils are easy for me, because they cook much faster than other dry beans.

When choosing kale at the grocery store, look for green leaves that are moist and crisp. If the leaves are yellow or brown, the kale is not fresh. Kale develops a stronger flavor the longer it is stored, so plan to use it within a day or two of purchase. Kale can be wrapped in a damp paper towel and stored in a plastic bag in the crisper section of your refrigerator. You can also store it in the fridge in a tall glass with some water (stems pointing down) like a flower bouquet to keep it fresh for a couple of days. Our featured recipe

Our featured recipe this month includes both kale and lentils. This recipe and information is from the Iowa Cooperative Extension. It’s a quick and easy soup that is made using only one pan. You can have it on the table in less than 45 min. I serve it with bread, fruit and milk or cheese.

If you can’t find yellow or brown lentils other colors could be substituted. If kale is not available or is too expensive you could use other greens in this soup such as collard greens or spinach.

1 tablespoons vegetable oil

1 medium onion, chopped (about 1 cup)

1 medium carrot, sliced 1/8 inch thick

2 teaspoons garlic, peeled and minced (3-4 cloves), or 1/2 teaspoon garlic powder

4 cups water

1 cup dry yellow or brown lentils

1 can (14.5 ounces) reduced sodium chicken broth1 tablespoon dried basil or Italian seasoning

1 can (14.5 ounces) no sodium added diced tomatoes or 2 chopped tomatoes

1 bunch kale (about 7 ounces)

1/4 teaspoon salt

1/8 teaspoon black pepper

Instructions:

Heat oil in a large pot over medium heat.

Add onions, carrots, and garlic. Cook 5 minutes.

Add water to veggies in pot. Heat to boiling.

Rinse lentils in colander with water. Add lentils to pot and simmer for 20 minutes. Do not drain.

Add chicken broth, dried basil or Italian seasoning, and tomatoes. Cover and cook for 5-10 minutes.

Rinse kale leaves, cut out the main stems and discard. Cut leaves into 1-inch pieces.

Stir kale, salt, and pepper into lentil mixture. Return to boiling. Reduce heat, cover, and simmer for 3 minutes.

Tips:

Skip soaking the lentils first for this recipe. It is not needed.

Use kitchen scissors instead of a knife to cut the kale.

Make kale chips from extra leaves. Drizzle a little oil on clean, dry leaves. Spread leaves on a cookie sheet. Bake 12-20 minutes at 350 degrees F. Leaves should be thin and crackly but not brown. Remove from oven and sprinkle with salt.

If you have any questions or would like to share some of your tips for working and living in Pecos County with our readers, please call me at the Pecos County Texas A & M AgriLife Extension Services, 423-336-2541. Make sure you check us out on the web or face book. Educational programs of the Texas A & M AgriLife Extension. The members of Texas A&M AgriLife will provide equal opportunities in programs and activities, education, and employment to all persons regardless of race, color, sex, religion origin, age, disability, genetics information, veteran status, sexual orientation or gender identity and will strive to achieve full and equal employment opportunity throughout Texas A&M AgriLife.