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Vegan Weight-Loss Lentil Soup

Vegan Weight-Loss Lentil Soup



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Vegan Weight-Loss Lentil Soup

Vegan Weight-Loss Lentil Soup

Servings:

6

Nutrition Info

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  • 2 tablespoons extra-virgin olive oil
  • 1 cup chopped yellow onion
  • 1 tablespoon minced garlic
  • 2 teaspoons ground turmeric
  • 1 teaspoon ground ginger
  • ½ teaspoon ground cumin
  • 4 cups lower-sodium vegetable broth
  • 1 cup dry green lentils
  • 1 (15 ounce) can no-salt-added chickpeas, rinsed
  • ¾ teaspoon salt
  • 1 cup chopped fresh spinach
  • 1 cup frozen green beans
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon crushed red pepper
  • Cilantro sprigs for garnish
  • Step 1

    Heat oil in a medium saucepan over medium heat. Add onion and cook, stirring occasionally, until softened, about 3 minutes. Add garlic, turmeric, ginger and cumin; cook, stirring constantly, until fragrant, about 1 minute. Stir in broth, lentils, chickpeas and salt. Bring to a boil over medium-high heat. Reduce heat to medium-low to maintain a simmer; cover and cook, stirring occasionally, until the lentils are tender, 30 to 40 minutes.

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  • Step 2

    Remove from heat and stir in spinach, green beans and lemon juice, stirring until the spinach wilts and the green beans are heated through, about 1 minute. Ladle the soup into 6 bowls; sprinkle with crushed red pepper and garnish with a sprig of cilantro, if desired.

Serving Size: about 1 cup

Per Serving:

253 calories; fat 7g; sodium 479mg; carbohydrates 37g; dietary fiber 9g; protein 12g; sugars 4g; niacin equivalents 1mg; saturated fat 1g; vitamin a iu 1570IU.

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