by 
Wow, time has absolutely flown these past couple weeks! I’m back visiting the USA from the Netherlands and have spent the last month with family, friends, and getting some much needed sunshine, beach time and warm weather (in Virginia, North & South Carolina) before heading back to the Netherlands tomorrow!
Even though I’ve been busy I wanted to make sure I got a post out to you this week, so here it is – short and sweet!
It’s that time of year again for warm, filling, comforting soups. Here is an extremely healthy red lentil stew that has 12 grams of protein per bowl, plus you can add an extra 5 grams with 2 tablespoons of pumpkin seeds on top, so that’s 17 grams per serving.
You can blend this soup to your desired consistency so that it’s more smooth, or chunkier – you decide!
Enjoy, and I’ll see you next week with another brand new recipe. :o)
Sarah Newman
Makes about 6 bowls
Super healthy, warming soup with 17 grams of plant powered protein per bowl!
15 minPrep Time
55 minCook Time
1 hr, 10 Total Time
Save Recipe5 based on 1 review(s)
Ingredients
- 1 Tbsp olive oil
- 1 large onion, chopped
- 3 carrots, chopped
- 3 stalks celery, chopped
- 3 garlic cloves, minced
- 1-14.5 oz can fire roasted tomatoes (regular diced is ok too) (about 1.5 cups)
- 1.5 Tbsp ground cumin
- 1/2 tsp cinnamon
- 1/2 tsp salt, more to taste
- ¼ tsp ground black pepper
- Pinch of cayenne, more to taste
- 6 cups vegetable broth
- 1.25 cups red lentils
- 3 inches of fresh ginger, grated
- Juice of 1 - 2 lemons (depending on size and taste)
- 3 large handfuls spinach or kale
- fresh cilantro
- pumpkin or sunflower seeds (toasted or untoasted)
Instructions
- In a large pot, heat oil over med-high heat until hot. Add onion, carrot, and celery and sauté until golden, about 4 minutes.
- Stir in garlic, tomatoes, cumin, salt, pepper and cayenne, and sauté for 2 minutes longer.
- Add broth, lentils and ginger. Bring to a simmer, then partially cover pot and turn heat to medium-low. Simmer until lentils are soft, about 35 minutes. Taste and add salt if necessary.
- Using an immersion or regular blender, purée the soup and then add it back to pot. Soup can be somewhat chunky or more smooth, depending on your preference.
- Stir in lemon juice and spinach or kale.
- Top with cilantro and seeds.
Notes
Adapted from NY Times
Calories
Fat
Carbs
Protein
Save
Comments