This is second in a series of posts on protein-packed dishes that deliver on the protein without the traditional SAD ingredients (meat, cheese, eggs), which many people tend to think are the only foods that contain this essential nutrient.
This weekend was a busy one.
We have quite a yard.
Not as big or as landscaped as some, but big enough that we have plenty to do during the spring & summer months.
I venture to say, between our garden & yard, we have 10-15 hours of upkeep each week. I mowed the lawn (takes me about an hour and 15 minutes if I don’t have any distractions). I love mowing the lawn but don’t enjoy weeding because it’s such a thankless job.
On top of this, Joseph is the coach for both Hyrum & Asher’s soccer teams. So we had two soccer games on Saturday & lots of yard work.
Short on time (when is this not an appropriate statement?), I wanted to make a quick something that could serve as a meal in bowl.
This is what I came up with:
Ginger Lime Red Lentil Soup.
I’m a fan of lentils (one of my fave lentil recipes: savory lentil loaf).
There are many varieties, though you’re probably most familiar with the most common brown lentil variety. Another popular lentil, particularly in Indian cooking, is the red lentil.
Have you ever cooked with red lentils?
If you’ve never given lentils a try, I suggest trying the red variety first. It cooks quickly (no soaking or draining!), even faster than the brown lentil, and hardly has that heavy feeling that brown lentils sometimes can have.
The nutrient stats for lentils are almost unbelievably too good to be true.
One cup cooked is only 230 calories, 18 grams of protein, and 16, yes 16 grams of fiber. Other good things: one serving includes 37% of your recommended daily allowance of iron and only 1 gram of fat.
Are you sold yet?
If not, take a look at these lovely legumes.
Aren’t they pretty little things?The lentils are more orange than red, & once cooked, resemble a yellow split pea rather than a brown lentil.
Here’s what you need to make this comforting, protein rich soup.
- 12 c. water
- 3 c. red lentils, rinsed
- 1 onion, chopped
- 6-8 small cloves garlic, minced
- 10 stalks celery, chopped
- 2 TBS. fresh ginger, minced
The flavor:
- 1 tsp. cumin
- 2-3 bay leaves
- 1 TBS. Better Than Bouillon vegetable broth paste
- 2 limes
- bunch of cilantro, chopped
Notes:
I have to say I love the boxed vegetable broth, but I cannot afford it at $3 a quart!
A more cost effective alternative, and less time intensive than making vegetable broth from scratch, is Better Than Bouillon vegetable base. I bought a medium sized jar for $7 at Costco (it’s also available at most grocery stores).
Make sure to use fresh garlic, ginger, & cilantro! It makes a HUGE difference in taste.
To cook:
Heat a large pot on medium-high heat. Add chopped onions, minced garlic, and saute. Add small amounts of water to keep from sticking.
Saute until onions become translucent. Add celery. Saute for an additional 1-2 minutes. Add lentils, water, ginger, bay leaves, cumin. Turn heat up to high & bring to boil, then turn heat down to medium-low, cover & simmer for 30 minutes, or until lentils are soft.
Add vegetable base, and stir until dissolved. Squeeze juice of limes into soup, add 1/2 of chopped cilantro & stir. Use the remaining cilantro for garnish & serve.
[I ate it with a side of steamed potatoes for a wonderfully filling meal.]
Savvy TIP: Save leftovers (which will thicken up & eat like stew) and serve in a wrap.
Nutrition Info: Makes 12 servings. Per serving (about 1 1/2 c.): 181 calories, 13 g protein, 31 g carbs, 15 g fiber, 1 g, 264 g sodium
[Looking for more delicious veg recipes? This recipe & many other vegan &/or gluten free recipes are posted here, at the Diet, Dessert, & Dogs blog “Weekend Wellness” link up.]
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Do you have a yard or garden? How much yard work do you do per week during the spring/summer?
What’s your favorite part of yard work? Least?
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