Rustic Tomato Lentil Soup
Rationale: high in fiber, high in protein, easy, make-ahead, leftovers make a great lunch, *can be: gluten free, see footnote*
Variation: Use different types of lentils or beans. Also “dry pasta” could be any gluten free pasta or 1/2 cup quinoa or rice (quinoa and rice are tightly packed in your measuring cup so you only need a half cup, trust me).
Serving suggestion: A leafy green salad and garlic toast on the side. You could also add a little avocado to make it even more filling.
- As much garlic as you prefer
- 1 medium onion, diced
- 3 medium carrots, diced
- 1 tbsp olive oil (use water or broth for an unprocessed or oil-free diet)
- 2 stalks celery, chopped
- 8 cups vegetable stock (more is you like lots of liquid in your soup)
- 1-28 oz can diced tomatoes, including juice OR 5-8 diced fresh tomatoes + ¼ cup water
- 2 cups lentils (cooked al dente)
- Pepper (to taste)
- Cayenne pepper (to taste)
- 1 cup dry pasta (any short kind)
In a large stock pot, sauté garlic, onions, and carrots in oil (or water or broth) on medium-high heat until the onions are translucent. Add celery, stock, tomatoes, lentils, pepper, and cayenne and bring to a boil. Reduce heat to simmer for 20 minutes or until carrots are tender. Add pasta and simmer for 10 more minutes.
Makes 4-6 servings.
Nutrition for per serving (for 4 servings)
- Calories: 282
- Fat: 5g
- Protein: 13g
- Fiber: 12g
- Sugar: 11g
- Iron: 23% RDA
*If you replace the pasta with Quinoa (or gluten free pasta), this recipe will be gluten free.
Nutrition for per serving with Quinoa (for 4 servings)
- Calories: 312
- Fat: 6g
- Protein: 15g
- Fiber: 14g
- Sugar: 10g
- Iron: 34% RDA