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, an ADK 46-R, is an Assistant Professor and Director of the Online MPH Program at George Mason University. In her free time, she can usually be found scampering up and over mountains whilst munching on eggplant bacon, writing odd things, or doing zoomies with Sig and Bella, the shollie and entledoodle dynamic duo who own me. She can also be found at: dr.mb.mitcham@gmail.com




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