Greek Iron Man Soup (Vegan) or Gumbo

This recipe comes from the kitchen of Marcia Barager at the Dalai Planet. For more information about iron in foods, visit the Iron Rich Food Guide.

Serves: 8-10 servings

1 or 2 bay leaves, crushed
1 large onion, chopped
2 stalks of celery, chopped
2 or 3 unpeeled carrots, chopped, julienned or thinly sliced
2 or 3 cloves of garlic, crushed
2 - 16 oz. cans (undrained) or 4 cups cooked dark beans and lentils
28 oz. can crushed or diced tomatoes
juice of 1 lemon
32 ounces broth (or water)
1 pkg. soup mix (vegetable or onion)
4 cups chopped spinach, kale or other dark, leafy green

If making gumbo, add:
2 bell peppers, coarsely chopped

16 oz. okra, sliced (canned, frozen or fresh)
2 cups oysters, crabmeat or combination of shellfish
hot sauce, to taste
2 cups cooked rice

1. In a dry saucepan over medium-high heat, toast the bay leaves for about 2 minutes. Add oil and sauté the chopped vegetables and garlic for about 5 minutes. (For gumbo, add bell peppers, okra and hot sauce here.)

2. Add beans and lentils, canned tomatoes, lemon juice, broth, soup mix and greens. Simmer for about 30 minutes and pair with some crusty bread. (For gumbo, add oysters and/or shellfish and simmer till heated through, about 10 minutes. Serve hot over rice, if you haven’t mixed it in.)

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