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Moosewood Lentil Soup

 
This recipe belongs to the top 10% of the healthiest recipes.healthy
This recipe is vegetarian.vegetarian
This recipe is vegan.vegan
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe can be made completely dairy-free.dairy-free
 
One serving costs about $1.11

$1.11 per serving

2 people like this recipe

2 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

6 fall,winter,vegetarian,vegan,gluten-free,dairy-free,healthy,gluten free,dairy free,lacto ovo vegetarian,vegan soup
spoonacular Score:94%

Spoonacular Score: 94%

 

Moosewood Lentil Soup is a gluten free and vegan main course. One serving contains 423 calories, 27g of protein, and 4g of fat. For $1.2 per serving, this recipe covers 38% of your daily requirements of vitamins and minerals. This recipe from Foodista has 2 fans. It is perfect for Autumn. Head to the store and pick up pepper, tomatoes, celery, and a few other things to make it today. To use up the salt you could follow this main course with the Apple Turnovers Recipe as a dessert. From preparation to the plate, this recipe takes around 45 minutes. All things considered, we decided this recipe deserves a spoonacular score of 94%. This score is spectacular. Similar recipes include Moosewood Mushroom Barley Soup!, Hungarian Mushroom Soup, from the Moosewood Cookbook, and Moosewood Restaurant Almost Fat-Free Cornbread.

Ingredients

Servings:
some
some black bell pepper
black bell pepper
1 Tbsp
1 Tbsp brown sugar
brown sugar
1 cup
1 cup carrots
carrots
1 cup
1 cup celery
celery
3 pinches
3 pinches dried herbs
dried herbs
1 clove
1 clove garlic
garlic
1 Tbsp
1 Tbsp grapeseed oil
grapeseed oil
2 Tbsps
2 Tbsps fresh lemon juice
fresh lemon juice
3 cups
3 cups lentils
lentils
1 large
1 large onion
onion
some
some red wine vinegar
red wine vinegar
0.5 tsps
0.5 tsps salt
salt
1 medium
1 medium tomatoes
tomatoes
0.25 cups
0.25 cups water
water
some black bell pepper
some
black bell pepper
1 Tbsp brown sugar
1 Tbsp
brown sugar
1 cup carrots
1 cup
carrots
1 cup celery
1 cup
celery
3 pinches dried herbs
3 pinches
dried herbs
1 clove garlic
1 clove
garlic
1 Tbsp grapeseed oil
1 Tbsp
grapeseed oil
2 Tbsps fresh lemon juice
2 Tbsps
fresh lemon juice
3 cups lentils
3 cups
lentils
1 large onion
1 large
onion
some red wine vinegar
some
red wine vinegar
0.5 tsps salt
0.5 tsps
salt
1 medium tomatoes
1 medium
tomatoes
0.25 cups water
0.25 cups
water

Equipment

dutch oven
dutch oven
frying pan
frying pan
dutch oven
dutch oven
frying pan
frying pan


Instructions

  1. Place lentils and water in a soup pot or Dutch oven.
  2. Bring to a boil, lower heat to a simmer, and let cook until lentils are mushy (about 45 minutes).
  3. Add more water as needed, until the soup is your favorite consistency.
  4. Heat oil or melt butter in a medium-sized skillet.
  5. Add onion, celery, and carrots, and saut over medium heat for about 10 minutes.
  6. Add garlic, salt, pepper, and herbs of your choice, and saut about 5 minutes longer. Transfer to lentils.
  7. Stir in wine, if desired, lemon juice and molasses or brown sugar.
  8. Taste to correct seasonings, then simmer for
  9. At least 15 minutes longer. Serve hot, with a little vinegar drizzled onto each serving, and a sprinkling of minced
  10. Scallions or parsley on top, if desired.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $1.13
Ingredient
some black bell pepper
1 tablespoon brown sugar
1 cup carrots
1 cup celery
3 pinches dried herbs
1 clove garlic
1 tablespoon grapeseed oil
2 tablespoons fresh lemon juice
3 cups lentils
1 large onion
some red wine vinegar
1 medium tomatoes
Price
$2.24
$0.04
$0.22
$0.38
$0.95
$0.07
$0.09
$0.20
$1.65
$0.33
$0.15
$0.46
$6.79

Tips

Health Tips

  • Lycopene, the chemical in tomatoes that makes them red (and healthy), is fat soluble. This means eating tomatoes with a fat — say, avocado or olive oil?improves the body's ability to absorb the lycopene. Don't hesitate to include some healthy fats in this dish to get the most health benefits from the tomatoes!

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

  • If you're trying to cut back on sugar, consider replacing some of the sugar in this recipe with a sweetener like Stevia or Splenda. If you're against these kinds of sweeteners, start reducing the amount of real sugar you use until your tastebuds adjust.

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

  • get more health tips

Cooking Tips

  • The average fresh lemon contains between 2 to 3 tablespoons of lemon juice (just in case you are substituting bottled lemon juice).

  • Carrots can be stored in the fridge for 2 to 3 weeks. The starch in the carrots will turn to sugar over time, but this is not a problem, they'll just taste sweeter. The academy lesson about carrots contains more useful information.

  • Store brown sugar in an air-tight container to avoid hardening. If your brown sugar still gets too hard to use, you can use one of these techniques to soften it.

  • If a recipe doesn't specify whether you should use light brown sugar or dark brown sugar, just use whatever you have on hand or prefer. The difference is that dark brown sugar has more molasses and thus a stronger flavor.

  • get more cooking tips

Green Tips

  • Tomatoes, especially cherry tomatoes, should be bought organic when possible. Moreover, buying tomatoes from your local farmers' market when they are in season is going to make your dish much, much tastier, not to mention more eco-friendly. In fact, we recommend using canned — or better yet, jarred?tomato products when tomatoes aren't in season instead of buying imported or greenhouse-grown tomatoes.

  • According to the Environmental Working Group (EWG), celery is one of the worst vegetables in term of pesticide residue. If you're trying to reduce pesticide residue in your diet, be sure to buy organic celery.

Disclaimer

Nutritional Information

Quickview
419 Calories
26g Protein
3g Total Fat
70g Carbs
100% Health Score
Limit These
Calories
419
21%

Fat
3g
6%

  Saturated Fat
0.44g
3%

Carbohydrates
70g
24%

  Sugar
10g
11%

Cholesterol
0.0mg
0%

Sodium
234mg
10%

Get Enough Of These
Protein
26g
53%

Vitamin C
108mg
131%

Fiber
32g
130%

Folate
514µg
129%

Vitamin A
6200IU
124%

Manganese
1mg
76%

Vitamin B1
0.92mg
61%

Phosphorus
478mg
48%

Iron
8mg
47%

Vitamin B6
0.84mg
42%

Potassium
1286mg
37%

Magnesium
137mg
34%

Zinc
4mg
33%

Copper
0.56mg
28%

Vitamin K
26µg
25%

Vitamin B5
2mg
25%

Vitamin B3
3mg
18%

Vitamin E
2mg
18%

Vitamin B2
0.3mg
18%

Selenium
8µg
12%

Calcium
93mg
9%

covered percent of daily need

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