Lentil stew –   wholesome, nourishing and filling – makes for an inexpensive and satisfying meal.  Pastured bacon in all its sweet and salty smokiness provides the perfect counterpoint for the humble brown lentil in this simple soup.  Carrots, onions, celery and fresh parsley complete this version of a classic lentil soup.  Indeed, this recipe for lentil soup is a standby in our kitchen – especially when funds are running low and we must keep a mindful eye on our grocery bill.  Served with a fresh salad of arugula or even mâche and a slice of whole-grain sourdough bread, you have a simple, wholesome and flavorful meal to serve your family.

In preparing this lentil soup, we first begin by soaking the lentils.  You see, lentils, like all grains and legumes, are best prepared by soaking them in a slightly acidic solution prior to cooking them .  Legumes like lentils can be difficult to digest and contain antinutrients which bind up their minerals and prevent their full absorption.  Soaking the lentils first ensures that your body is not only better able to digest the food, but also to better utilize their micronutrients.  Lentils are particularly rich in dietary fiber and folate, but are also an excellent source of trace minerals like molybenum which may help to prevent dental caries and anemia.

This lentil stew recipe also makes use of the smoky flavor of bacon to season the humble lentils.  I know you’ve been told time and time again to avoid bacon – told that it’s bad for your heart.  Yet, pasture-fed pork and pastured bacon offer a beautiful alternative to forgoing bacon completely.  Indeed, the fat present in bacon is largely monounsaturated – the very same type of fat found in olive oil and avocados.  It is a wholesome fat.  Moreover, pasture-fed bacon is a good source of fat soluble vitamins – particularly vitamin D which is essential for proper immune function.

Lastly, the lentil stew is flavored with fresh carrots, onions, celery and parsley before being served with a healthy dose of unrefined extra virgin olive oil which provides even more of that beautiful monounsaturated fat as well as natural vitamin E.

To prepare lentil stew, you’ll need the followng ingredients:

• 3 Cups Brown Lentils
• 1 Tablespoon Raw Cider Vinegar
• ½ lb Pastured Bacon
• 2 Quarts Roast Chicken Broth or Beef Stock
• 1 Yellow Onion, Peeled and Chopped Fine
• 5 Stalks Celery, Chopped Fine
• 5 Carrots, Peeled and Chopped Fine
• 1 Bunch Parsley, Stemmed and Chopped Fine
• Salt, Pepper and Unrefined Extra Virgin Olive Oil to Taste

Instructions for preparing Lentil Stew:

1. Soak the lentils in warm water combined with cider vinegar for at least 4 hours or as long as 12.
2. When the lentils are finished soaking, drain them.
3. Chop the bacon and fry it in a seasoned cast iron skillet.
4. Add the onions and cook them in the bacon grease along with the carrots and celery.
5. Add the vegetables, bacon and lentils to a slow cooker and cover them with broth.
6. Cook in a slow cooker for 8 to 12 hours, adding more broth or water as necessary.
7. Season with fresh chopped parsley, salt, pepper and extra virgin olive oil to taste.
8. Don’t forget to compost your vegetable scraps or save them for more bone broth!

Cross-posted at Fight Back Fridays.