Meatless Monday: Lentil Soup Recipe
Plant-based protein sources are often cheaper than meat and serve as a good substitute in many recipes when you are working with a limited food budget.Foods like lentils can also help stretch meals further by adding bulk to a meal alongside boosted nutrition. For Meatless Monday this Hunger Action Month, we are sharing a Lentil Soup recipe from our friends and food bank partner, Blue Ridge Area Food Bank.
Per Serving: 206 Calories | 5g Fat | 30g Carbs | 15g Protein | 10g Fiber | 356mg Sodium | 5g Sugar
For more recipes and nutrition information, visit www.myplate.gov/myplate-kitchen
INGREDIENTS
- 2 Tablespoons olive oil
- 1 large red, yellow, or white onion, chopped
- 3 medium carrots, finely diced
- 1/4 teaspoon red pepper flakes (optional)
- 3 garlic cloves, minced
- 1 15 oz can diced tomatoes 1 tsp salt & 1 tsp black pepper
- 2 cups lentils, rinsed
- 8 cups low sodium chicken broth or vegetable broth
INSTRUCTIONS
STEP 1: Heat oil in a large pot over medium heat. Once hot, add carrot, onion, garlic, and red pepper flakes (if using) and sauté until onions and carrots are soft.
STEP 2: Add diced tomatoes, salt, and pepper and stir well.
STEP 3: Add rinsed lentils and broth and simmer until lentils are soft, about 30 minutes.
INGREDIENT SPOTLIGHT
Lentils are a great source of plant-based protein! Just ½ cup cooked lentils provides 12g of protein.
SWAP IT OUT!
- Add beans for more fiber and protein
- Add brown rice to make this recipe go further!
