Lentil lemony soup

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Lentil lemony soup (completed).jpg

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

[Collapse]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.