Lentils soup
irmagay92
Posts: 5 Member
Lentil Soup
Ingrédients:
1 cup dried green or brown lentils, rinsed and drained
4 cups vegetable broth
1 onion, chopped
3 cloves garlic, minced
2 carrots, chopped
2 celery stalks, chopped
1 can diced tomatoes
1 teaspoon dried thyme
1/2 teaspoon dried rosemary
Salt and pepper, to taste
2 tablespoons olive oil (optional)
Instructions:
In a large pot, sauté onion, garlic, carrots, and celery in olive oil until tender.
Add lentils, vegetable broth, diced tomatoes, thyme, and rosemary.
Bring to a boil, then reduce heat and simmer for 30-40 minutes or until lentils are tender.
Season with salt and pepper to taste.
Serve hot.
Variations:
Add spinach or kale for extra nutrition.
Use red or yellow lentils for a different texture.
Spice with cumin or paprika for added flavor.
Nutritional Benefits:
High in protein and fiber
Rich in iron and potassium
Low in calories and fat
Tips:
Soak lentils overnight for faster cooking.
Use a pressure cooker to reduce cooking time.
Freeze for up to 3 months.
Lentil Soup Nutrition Facts
Per Serving (1 cup or 240 ml)
Calories: 230-250
Protein: 18-20g
Fat: 9-10g
Saturated Fat: 1g
Carbohydrates: 30-35g
Fiber: 10-12g
Sodium: 400-500mg
Cholesterol: 0mg
Macro-Nutrient Breakdown:
Lentils (70%): Protein, Fiber, Iron
Vegetables (20%): Vitamins, Minerals
Broth (10%): Sodium, Fluid
Micro-Nutrients:
Iron (20-25% DV)
Potassium (15-20% DV)
Vitamin A (10-15% DV)
Vitamin C (5-10% DV)
Ingrédients:
1 cup dried green or brown lentils, rinsed and drained
4 cups vegetable broth
1 onion, chopped
3 cloves garlic, minced
2 carrots, chopped
2 celery stalks, chopped
1 can diced tomatoes
1 teaspoon dried thyme
1/2 teaspoon dried rosemary
Salt and pepper, to taste
2 tablespoons olive oil (optional)
Instructions:
In a large pot, sauté onion, garlic, carrots, and celery in olive oil until tender.
Add lentils, vegetable broth, diced tomatoes, thyme, and rosemary.
Bring to a boil, then reduce heat and simmer for 30-40 minutes or until lentils are tender.
Season with salt and pepper to taste.
Serve hot.
Variations:
Add spinach or kale for extra nutrition.
Use red or yellow lentils for a different texture.
Spice with cumin or paprika for added flavor.
Nutritional Benefits:
High in protein and fiber
Rich in iron and potassium
Low in calories and fat
Tips:
Soak lentils overnight for faster cooking.
Use a pressure cooker to reduce cooking time.
Freeze for up to 3 months.
Lentil Soup Nutrition Facts
Per Serving (1 cup or 240 ml)
Calories: 230-250
Protein: 18-20g
Fat: 9-10g
Saturated Fat: 1g
Carbohydrates: 30-35g
Fiber: 10-12g
Sodium: 400-500mg
Cholesterol: 0mg
Macro-Nutrient Breakdown:
Lentils (70%): Protein, Fiber, Iron
Vegetables (20%): Vitamins, Minerals
Broth (10%): Sodium, Fluid
Micro-Nutrients:
Iron (20-25% DV)
Potassium (15-20% DV)
Vitamin A (10-15% DV)
Vitamin C (5-10% DV)
2
Replies
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Great source of fibre which is what you need 😀
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Spicy Pork, Lentil & Quinoa Soup
Yields: 2-3 servings (approximately) Prep time: 15 minutes Cook time: 30-40 minutes
Ingredients:
- 1 Hot Pork Sausage (I use a Hot Sausage tube, and cut off just a small portion - 2/10th of the tube.)
- 1 medium Carrot, diced
- 0.25 cup Onion, diced
- 1 Sweet Pepper, diced
- 3 tbsp Lentils
- 2 tsp Quinoa
- 2 cups GV – Chicken Broth
- 1 tsp Grass Fed Butter
- 1-2 cloves garlic, minced (from Garlic Powder, see note)
- 1/2 tsp Turmeric Powder
- 1/4 tsp Fenugreek Powder
- 1/4 – 1/2 tsp Red Pepper Flakes (adjust to your spice preference)
- Salt & Pepper to taste
- Fresh Cilantro, chopped (for garnish)
I like soups that are both hot physically, and spicy hot, but you can ruin them if you add too much hot pepper. These Aji Dulce peppers have good flavor and not much heat. I actually freeze them and take out a few and slice them up when I need them. They are hollow and even frozen they slice really easily.
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Shrimp, Ground Beef & Peppers Soup
I was looking to make a shrimp soup with some hot pepper sausage, but had none. I had also just bought a variety of "exotic" peppers at our State Farmers Market, and wanted to try some of them. I don't consider this soup to be spicy hot, but just a little spicy.
Ingredients
- 10 Medium shrimp (41-50 count per pound):
- 3 oz. Ground Beef
- 3 Tbl. Diced Onion
- 1/3 Cup Red Lentils
- 1 Tbl. Pearled Barley
- 1 Cup Chicken Broth (homemade or GV brand)
- Water to thin soup if necessary
- 3 oz. Assorted Peppers (Aji Dulces, Brazil Starfish, Chilaca, Trinidad Perfume)
- 4 Tbl. Cilantro (chopped)
- 1 Campari Tomato (medium, diced)
- 2 Cloves Garlic (diced)
- 0.5 Tsp. Cumin (ground)
- 0.5 Tsp. Turmeric (ground)
- 0.5 Tsp. Italian Herbs
- 0.25 Tsp. Red Pepper Flakes
- 0.25 Tsp. Fenugreek (ground)
- 0.25 Tsp. Garlic (powder)
- S&P
- 1 Tsp. Bacon Grease
- 0.5 oz. Tortilla Strips (for garnish)
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