The 14-Day Detox for Weight Loss: A Meal Plan and Easy Recipes to Lose Weight, Fast by McDevitt MPH RD Kim

Author:McDevitt MPH RD, Kim [McDevitt MPH RD, Kim]
Language: eng
Format: epub
Publisher: Rockridge Press
Published: 2020-08-03T16:00:00+00:00

Nana’s Lentil Soup

Vegan, Nut-Free

Passed down from my great-grandmother Nana, generations of my family have made this soup. We all make a slightly different version, but the ingredients and simplicity of it are essentially the same. Lentils serve as the base; they are low in calories, high in protein, and a great plant-based source of iron and folate.

SERVES 6 Prep time: 15 minutes / Cook time: 1 to 2 hours

2 tablespoons extra-virgin olive oil

1 cup chopped carrots

1 cup chopped celery (with the leafy tops if you have them)

½ cup chopped yellow onion

2 garlic cloves, minced

1 teaspoon sea salt, plus more as needed

3 tablespoons tomato paste

1½ cups brown lentils, rinsed and picked over

4 cups vegetable broth

2 cups water, plus more as needed

4 to 6 cups baby spinach

Freshly ground black pepper

2 tablespoons freshly squeezed lemon juice or apple cider vinegar (optional)

1 . In large stockpot, heat the oil over medium-high heat. Add the carrots, celery (including the tops), onion, garlic, and salt and sauté until the vegetables soften, 5 to 10 minutes.

2 . Add the tomato paste and lentils and stir to incorporate.

3 . Add the vegetable broth and water and bring to a boil over high heat. Boil for 5 minutes, then reduce the heat to medium-low and simmer until the lentils are tender and the soup has thickened, 40 to 50 minutes. (The longer and slower you simmer the soup, the more the flavors will blend and develop.)

4 . Add the spinach right before serving so it wilts. Season with pepper to taste and a squeeze of lemon juice (if using). Taste and season with more salt if needed.

5 . Serve or store covered in the refrigerator for 5 days or freeze for 3 months.

Cooking tip: Make this in your slow cooker. Add all ingredients and set on low to cook for 8 hours. Stir and add the spinach plus additional broth or water to thin the soup before serving, if you prefer.

Per Serving: Calories: 262; Fat: 5g; Saturated Fat: 1g; Cholesterol: 0mg; Carbohydrates: 42g; Fiber: 9g; Protein: 14g; Sodium: 842mg

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