registered dietitian nutritionist

Ginger Lentil Soup

Somehow in the last six months, gradually and unintentionally, I became a 5-day a week vegetarian. For as long as I remember I have been telling myself, "one day I will learn how to cook meats properly." Until one day I grew tired of thinking that and thought, "why." I really don't even like meat that much. Fast forward several months and I find myself eating mostly plants, some dairy with an occasional meat dish as a treat. What's funny about this is that there was no initial goal and there certainly was no planning of it, it just kind of happened on its own, like it was meant to be (lol!)

I kind of threw the plate with the 3 sections on it, the one that suggests we must eat 1/4 of it protein, 1/4 of it starch and 1/2 of it vegetables out the window. I think it's still a good example to follow and it can certainly be utilized among vegetarians and vegans but it is no longer the model I use personally. I may get into that later.

So here is a vegan, 100 % plant-based lentil soup recipe that I have developed recently, probably my first "real" recipe. This recipe is for those of you who wonder how they can get their protein on a plant based diet and who wonder how to make a "hot vegan meal." For those who simply want to eat something other than a salad as their vegetable for the day. I think this lentil soup is special because it marks a beginning to something new for me; a pattern of eating that's inspiring me to create and experiment. I'm currently working on another recipe that I cannot wait to share (that is also plant-based, and warm!)

Lentils are packed with nutrition and are what I call a "power food." This is an informal term and just means that for something so small and simple, they are sure worth the carbs because you're getting heck of a lot in return. For those with diabetes, simply eat this soup as your starch ( so maybe skip the bread) and count 1 bowl as 1-3 carbohydrates, depending on size.

Ingredients (serves 4-6):

  • 2 tbsp coconut oil
  • 1 tbsp minced garlic
  • 1/2 yellow onion
  • 1/2 tsp turmeric
  • 1/2 tsp powdered ginger
  • 1/2 tsp oregano
  • 1/8 tsp paprika
  • 3-4 carrots
  • 3 celery stalks
  • 2 small golden potatoes
  • 1 can of fire roasted diced tomatoes
  • 1 cup red lentils
  • 1 can garbanzo beans, drained
  • 6 cups vegetable broth

Directions:

  1. Chop onion into fine pieces, potato and carrot into small squares
  2. Turn Instant Pot to sauté mode
  3. Place oil in and wait a minute or two
  4. Add onions and garlic, sauté until onion softens, for about 3 minutes while stirring occasionally
  5. Add carrots, potatoes, celery and stir
  6. Add turmeric, ginger, paprika, oregano, and stir
  7. Add fire roasted tomatoes and stir again
  8. Add vegetable broth, lentils, and garbanzo beans, mix together
  9. Add salt and pepper to taste
  10. Set IP to 25 minutes on high pressure
  11. Quick release
  12. Puree half of the soup in blender, add back in to the pot
  13. Garnish with parsley or micro greens, serve and enjoy!



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