Easy Lentil Soup (High-Protein)

• porcje: 8 servings
• czas aktywny: 15 minutes
• całkowity czas: 1 hour

Składniki

2 tablespoons olive oil

1 large yellow onion (diced)

2 large carrots (peeled and sliced)

2 large celery stalks (sliced)

6 cloves garlic (minced)

1 tablespoon fresh oregano (minced)

1 tablespoon fresh thyme (minced)

1 tablespoon fresh sage (minced)

1 ½ cups uncooked green or brown lentils

15 oz canned garbanzo beans (chickpeas) (1 can) drained and rinsed)

4 cups vegetable broth (more if needed)

15 oz full-fat coconut milk (1 can)

15 oz canned fire roasted diced tomatoes (1 can)

2 bay leaves

6 oz fresh spinach leaves (chopped if large)

1 tablespoon apple cider vinegar (or to taste)

Kosher salt and freshly ground black pepper (to taste)

Fresh parsley (roughly chopped)

Red pepper flakes

Vegan parmesan (or similar vegan cheese)

Wskazówki

In a large 5 quart Dutch oven or heavy pot, heat the olive oil over medium-high heat. Add onion, carrot, celery, salt & pepper. Cook for 5-6 minutes until softened, stirring occasionally.

Add garlic, oregano, thyme, and sage. Cook 1 minute more.

Add lentils, drained garbanzo beans, vegetable broth, coconut milk, fire-roasted tomatoes (undrained), and bay leaves.

Bring to a boil, then reduce heat to low. Cover and simmer for 20-30 minutes, stirring occasionally, until lentils are tender. Remove bay leaves.

Use an immersion blender to partially blend the soup but keeping some of it still chunky. You can also remove some of the soup and place it into a blender, blend until smooth, then return it to the pot.

Tip: When you go in with the immersion blender, less is more. The goal is to thicken and emulsify the broth, not to purée everything. Work in short pulses and stop while there are still plenty of visible chunks. If using a regular blender, transfer only about 2 cups of soup, blend it smooth, and stir it back in.

Stir in spinach and apple cider vinegar. Season to taste.

Serve hot with fresh parsley, red pepper flakes, and vegan parmesan as desired.

Note: I provide helpful step-by-step photos + tips below this recipe card. ⬇️⬇️

Wartości Odżywcze

• Kalorie: 395 kcal
• Tłuszcz Całkowity: 17 g
• Tłuszcz Nasycony: 11 g
• Tłuszcz Nienasycony: 4 g
• Sód: 596 mg
• Węglowodany Całkowite: 47 g
• Błonnik Pokarmowy: 17 g
• Cukry Całkowite: 7 g
• Białko: 17 g