Recipe of the week: high protein/high fiber lentil soup

In most of my nutrition meetings over the last couple of weeks, we have started putting a bit more focus on fiber as an addition to our protein goals. I wanted to provide an easy recipe I found from a macro-and-micronutrient focused food blogger named Nicole; not only is this recipe delicious, but it is filling and packed with the goods! In a serving of this soup (2 cups), you get 16 grams of fiber, not very many carbohydrates, and 18 grams of protein. I do want to highlight that I personally would have this as more of a snack, but if you'd rather keep it in one of your square meals of the day, I recommend having it alongside another carbohydrate and protein source!

This recipe is sized to 6 servings.

Ingredients:

• 2 tablespoons olive oil

• 1 medium yellow onion, diced

• 2 medium celery stalks, diced

• 2 medium carrots, diced

• 4 garlic cloves, pressed

• 1.5 cups dry red lentils

• 4 cups chicken bone broth

• 1 teaspoon ground cumin

• ½ cup (low sodium) tomato sauce

• 1 cup water

• 3 cups chopped curly kale leaves or spinach

• salt and black pepper to taste

Instructions:

1. In a large pot over medium heat, add olive oil. Once oil is hot: add onion, carrots and celery. Sauté until soft, about 5 minutes. Add in your pressed garlic and sauté for about another minute, or until fragrant.

2. Add in your chicken bone broth, lentils and cumin. Stir and then cover; lower heat to bring to a simmer for about 25 minutes.

3. After 25 minutes, add in your tomato sauce, additional water and greens. Season with salt and pepper to your desired taste!

   
   

Let me know if you give this recipe a try and enjoy it!

Margo