Difference between revisions of "Lentil lemony soup"
From Philosophical Vegan Wiki
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Latest revision as of 18:10, 16 January 2021
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Difficulty: 1/5
Preparation and cooking time: 1 hour
Servings: 4
Cost per serving: $1.05 (total cost: $4.20)
Cost per 2000 kcal: $7.37
| Nutrition facts per serving | |||||
| CALORIES PER SERVING (kcal): 285 (calories in whole recipe: 1140) | |||||
| Proteins | 39% | 22.3g | Protein: lysine | 75% | 1.5g |
| Protein: methionine | 24% | 0.2g | |||
| Protein: isoleucine | 52% | 0.9g | |||
| Carbohydrates | 37% | 48.9g | Fibers | 41% | 15.9g |
| Net carbs | n/a | 33.0g | |||
| Sugars | n/a | 3.7g | |||
| Fats | 3% | 2.5g | Omega-3 | 29% | 0.5g |
| Omega-6 | 3% | 0.6g | |||
| Saturated fats | n/a | 0.4g | |||
| Vitamin B1 | 34% | 0.4mg | Vitamin B2 | 26% | 0.3mg |
| Vitamin B3 | 15% | 2.5mg | Vitamin B5 | 26% | 1.3mg |
| Vitamin B6 | 40% | 0.5mg | Folate | 112% | 449.3μg |
| Vitamin A | 63% | 574.5μg | Vitamin C | 20% | 18.4mg |
| Vitamin E | 24% | 3.6mg | Vitamin K | 433% | 520.6μg |
| Vitamin B12 | / | / | Vitamin D | / | / |
| Calcium | 20% | 203.9mg | Copper | 76% | 0.7mg |
| Iron | 105% | 8.5mg | Magnesium | 38% | 155.2mg |
| Manganese | 76% | 1.8mg | Phosphorus | 58% | 406.3mg |
| Potassium | 22% | 1057.4mg | Selenium | 20% | 11.4μg |
| Zinc | 28% | 3.2mg | Sodium to taste | ||
Ingredients:
- 3 cups of dry lentils (make sure they're not too old, or they may not soften), or alternatively 3 cans of lentils.
- 1 sliced medium-sized onion
- 2 cups frozen spinach OR 2 cups kale
- 3 tbsp miso paste + salt to taste
- 1 tsp fennel seeds
- 1 1/2 blended lemon (or 2 squeezed lemons if no blender)
- Black pepper to taste
Process:
- In a pot filled 3/4 with water, add the lentils, onion, fennel seeds, and black pepper.
- Bring to a boil, and let simmer for 55 minutes, then add the frozen spinach--or if using kale, let simmer for 40 minutes, then add the kale.
- Add the miso (mixed in with water before adding so it stirs in)/salt and lemons and let simmer for another 5 minutes--or 20 minutes if using kale, adding the lemons 5 minutes before turning off the heat.
Serving:
Pour the soup in a bowl. For added acidity, add a thin slice of lemon to the plate. For added spiciness, add a few slices of jalapeno.
