Liberty Market has locally grown, organic, non-GMO potatoes, onions and winter squash available, as well as a great selection of dried beans, including lentils.
Lentils are rich in protein; over 25% their nutritional value is protein. Lentils are an excellent and inexpensive protein source. They contain essential amino acids, dietary fiber, folate and other vitamins and minerals. As a rich source of dietary fiber, lentils are beneficial for lowering cholesterol, maintaining stable blood sugar levels and preventing digestive disorders, like, irritable bowel syndrome, diverticulosis and constipation. The significant amounts of folate and magnesium in lentils help protect arterial walls and enhance blood flow. Lentils are a good source of iron and contain flavonoids which help protect against certain cancers.
Here is another tasty vegan soup recipe for the slow cooker. Liberty Market can set you up with the lentils, carrots, potato, onion and organic seasonings. Those coconut amines are available at Olympia health foods behind Town & Country shopping center. Liberty Market is open Monday through Thursday 5-8 and Saturdays 9-4.
Lentil-vegetable stew
- Two cups dried lentils
- 2 cups tomato juice
- 1/2 cup dry white wine or white grape juice
- 1/3 cup coconut amines or soy sauce
- 1/3 cup cranberry juice
- Vegetable stock or water
- 1/2 cup carrots, thinly sliced
- 1 cup tomatoes, chopped
- 2 cups squash cubes
- 1 potato, peeled and diced finely
- 1 large onion, diced
- 1 tsp basil, dried
- 1 bay leaf
- 1/2 teaspoon dried rosemary
- 3 cloves garlic, minced
- ½ tsp sea salt
- 1 tsp black pepper, ground
- 1 cup rice, cooked
- 1 ounce(s) Parmesan or Romano cheese, shaved with vegetable peeler (optional)
Sort and rinse lentils, then soak overnight in water. The next day, drain the beans and put them in a Dutch oven or other large pot and cover with fresh water. Simmer for about 1 hour, until tender. Drain lentils and put in crockpot. Add tomato juice, wine, coconut amines or soy sauce, and pineapple juice. Cover with vegetable stock and cook at high for 2 hours. Add vegetables, herbs, and spices, and cook for 5 to 8 hours on low until vegetables are tender. When tender, add rice and cook for one more hour.
Ladle into bowls and top with Parmesan or Romano cheese
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