16 October, 2020
Good for Your Heart Mediterranean Vegetable Lentil Soup
Good for Your Heart Mediterranean Vegetable Lentil Soup
This delicious Mediterranean Vegetable Lentil soup is vegetarian, vegan, low-calorie, low-fat, and with all those lentils, it's wonderfully high in protein. Nearly 14 grams per serving! It's the perfect heart healthy vegetarian dinner!
Servings: 8
Calories: 265kcal
Equipment
- stove top
Ingredients
- 2 tablespoons olive oil
- 1 large onion diced
- 4 large garlic cloves minced
- 3 medium celery stalks diced
- 5 medium carrots diced
- 1 parsnip diced
- 2 tablespoons pesto
- 1 tablespoon dried oregano
- 1 tablespoon dried thyme
- 1 tablespoon fennel seed
- 8 cups vegetable broth low sodium
- 1 28oz can crushed tomatoes
- 1 ½ cup dried green lentils
- 1 cup frozen sweet peas
- 3 cups chopped kale (remove the tough rib) or any other leafy green
- 2 cups cauliflower florets chopped into very small pieces
- 1/8 teaspoon red pepper flakes
Instructions
- Heat the oil in a stockpot over medium high heat.
- Sauté the onions, garlic, celery, carrots, and parsnips for about 10 minutes or until they start to turn golden.
- Add the pesto and spices and stir to combine.
- Add the stock and tomatoes. Turn the heat up to high and bring the soup to a boil.
- Add the lentils, peas, and kale or other greens if using. Let the soup come back to a boil, and then reduce the heat to low. Cover, and let simmer for about 40 minutes.
- Add the cauliflower florets, pepper and salt to taste. Cover and continue to simmer for another 15-20 minutes until all vegetables and lentils are tender.
- Taste, and adjust any seasoning with salt, pepper and additional pesto if desired.
Notes
Nutrition
Calories: 265kcal
One thought on : 1
Looks good