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Hearty Lentil Soup

By Lucy Rose Clinic

July 21, 2020

This tasty and satisfying vegan hearty lentil soup recipe will thrill your taste buds and fuel your body.

Prep Time: 10 mins ~ Cook Time: 45 mins ~ Serves: 4

370 calories per serve

Ingredients

     

      • 1/4 cup extra virgin olive oil
      • 1 medium yellow or white onion, chopped
      • 2 carrots, peeled and chopped
      • 4 garlic cloves, pressed or finely chopped
      • 1 teaspoon ground cumin
      • 1 teaspoon curry powder
      • 1/2 teaspoon dried thyme
      • 1 large can diced tomatoes
      • 1 cup brown or green lentils, picked over and rinsed
      • 4 cups vegetable broth
      • 2 cups water
      • 1 teaspoon Himalayan salt, more to taste
      • Pinch of red pepper flakes
      • Freshly ground black pepper, to taste
      • 1 cup chopped fresh collard greens or mustard leaves, tough ribs removed
      • 1 to 2 tablespoons lemon juice (1/2 to 1 medium lemon)

    INSTRUCTIONS

       

        1. Warm the olive oil in a large pot over medium heat.
        1. Once hot, add the chopped onion and carrot and cook, stirring often, until the onion has softened.
        1. Add the garlic, cumin, curry powder and thyme. Cook about 30 seconds, whilst stirring to prevent burning. Pour in the drained diced tomatoes and cook for a few more minutes, stirring often.
        1. Add the lentils, broth and the water. Add 1 teaspoon salt and a pinch of red pepper flakes. Season generously with freshly ground black pepper. Raise heat and bring the mixture to a boil. Then reduce heat to a simmer, partially cover the pot and cook for 25 to 30 minutes, or until the lentils are tender but still hold their shape.
        1. Blend 2 cups of the soup mix and add back to the pot.
        1. Add the chopped greens and cook for 5 more minutes, or until the greens are soft. Now we are at the end, turn off the heat, add 1 tablespoon of lemon juice. Taste and season with more salt, pepper and/or lemon juice to taste. For spicier soup, add another pinch or two of red pepper flakes.
        1. Serve while hot and enjoy!

      >>> Leftovers will keep well for about 4 days in the refrigerator, or can be frozen for several months.

      >>> If you are a meat eater, try add a smoked ham hock.

      The NUTRITIONAL factor

      It just goes to show how a cheap, simple meal can be nutritious for the whole family! Here is the nutrition breakdown of vitamins based on RDI (recommended daily intake) Keep in mind RDI does not factor in if you have a deficiency or a higher need for certain nutrients due to genetic variances, stress levels, age, or if you are on medications – all things that produce a higher need of certain vitamins. However, it is still interesting to see what vitamins are in 1 serve of this soup.

         

          • Vitamin A – 40%
          • Vitamin C – 41%
          • Calcium – 10%
          • Iron – 29%
          • Vitamin D – 0%
          • Magnesium – 14%
          • Potassium – 19%
          • Zinc – 18%
          • Phosphorus – 16%
          • Thiamin (B1) – 125%
          • Riboflavin (B2) – 19%
          • Niacin (B3) – 19%
          • Vitamin B6 – 33%
          • Folic Acid (B9) – 68%
          • Vitamin B12 – 0%
          • Vitamin E – 13%
          • Vitamin K – 65%

        Protein breakdown

        Lentils contain the essential amino acids isoleucine and lysine, but are normally low in methionine and cystine, meaning that on their own they are not a “complete protein.”

        However, if lentils are first sprouted before they are cooked, then all essential amino acids are available, including methionine and cystine.

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