Saturday, March 6, 2021

MAKE IT: MB’s Hearty Vegan Lentil Soup

PLANT-BASED DIETS

MB’s Hearty Vegan Lentil Soup

I love food that is inexpensive, filling, healthy, and flavorful. This recipe hits all of my requirements. For more of a kick, feel free to add some cayenne powder! Servings: 5  

Ingredients:

  • 1/2 sweet onion, chopped
  • 4 carrots, diced
  • 4 stalks celery, chopped
  • 4 cloves garlic, minced
  • 2 teaspoons dried oregano
  • 2 bay leaves
  • 2 teaspoons dried basil
  • 1/2 teaspoon red pepper flakes (more if you like spicy food)
  • 1 (28 ounce) can crushed tomatoes (Italian style is best)
  • 2 cups dry lentils
  • 6 cups veggie broth
  • Salt to taste (pink Himalayan is best)
  • Freshly ground black pepper to taste

Directions:

  1. In a large soup pot, heat up 2 cups of veggie broth. Add onions, garlic, carrots, and celery; cover, cook, and stir occasionally until veggies are tender.
  2. Add remaining veggie broth, crushed tomatoes, lentils, and spices, and bring to a boil.
  3. Reduce heat, and simmer until lentils are fully cooked (around an hour), stirring occasionally. When ready to serve, season to taste with salt and pepper.

Nutrition Information: (1 serving) – Calories: 131.7; Total fat: 1.1g; Saturated fat: 0.2g; Cholesterol: 0mg; Sodium: 521mg; Carbohydrates: 28.9g; Fiber: 6.1g; Sugar: 11.9g; Protein: 7.1g

* Recipe from Marybeth Mitcham, MPH

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MB (Marybeth) Mitcham holds undergraduate degrees in the biological and human development sciences, a MPH, and is near completion of her Ph.D. When not working as a public health professional or professor of biology, this ADK 46-R can be found climbing all over the anorthosite of the Adirondack High Peaks, writing odd things, or munching on eggplant bacon.




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