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Orange Lentil Soup: The Fat-Free Foodgasm

 
This recipe belongs to the top 10% of the healthiest recipes.healthy
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 $6.21 One serving costs about $6.21 One serving costs about $6.21

$6.21 per serving

1 people like this recipe

1 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

1 fall,winter,gluten-free,dairy-free,healthy,gluten free,dairy free soup
spoonacular Score:91%

Spoonacular Score: 91%

 

Need a gluten free and dairy free main course? Orange Lentil Soup: The Fat-Free Foodgasm could be an amazing recipe to try. One serving contains 1372 calories, 86g of protein, and 9g of fat. This recipe serves 1 and costs $6.21 per serving. 1 person has tried and liked this recipe. A mixture of pepper paste, oregano, ground pepper, and a handful of other ingredients are all it takes to make this recipe so delicious. To use up the water you could follow this main course with the Watermelon-Peach Slushies as a dessert. From preparation to the plate, this recipe takes roughly 45 minutes. Autumn will be even more special with this recipe. All things considered, we decided this recipe deserves a spoonacular score of 92%. This score is outstanding. Try Quick Orange Lentil Soup, Carrot, Red Lentil and Orange Soup, and Carrot, lentil & orange soup for similar recipes.

Ingredients

Servings:
some
some bouillon
bouillon
2
2  diced carrots
diced carrots
1 tsp
1 tsp dried basil
dried basil
1 tsp
1 tsp dried parsley
dried parsley
2 large
2 large fresh basil leaves
fresh basil leaves
1 Tbsp
1 Tbsp garlic
garlic
some
some fresh ground pepper
fresh ground pepper
1 pts
1 pts fresh lemon juice
fresh lemon juice
1 tsp
1 tsp dried oregano
dried oregano
1.75 cups
1.75 cups split red lentils
split red lentils
2 Tbsps
2 Tbsps red pepper paste
red pepper paste
1 Tbsp
1 Tbsp salt
salt
1
1  shallot
shallot
1 tsp
1 tsp vegetable oil
vegetable oil
1 cup
1 cup water
water
some bouillon
some
bouillon
2  diced carrots
2
diced carrots
1 tsp dried basil
1 tsp
dried basil
1 tsp dried parsley
1 tsp
dried parsley
2 large fresh basil leaves
2 large
fresh basil leaves
1 Tbsp garlic
1 Tbsp
garlic
some fresh ground pepper
some
fresh ground pepper
1 pts fresh lemon juice
1 pts
fresh lemon juice
1 tsp dried oregano
1 tsp
dried oregano
1.75 cups split red lentils
1.75 cups
split red lentils
2 Tbsps red pepper paste
2 Tbsps
red pepper paste
1 Tbsp salt
1 Tbsp
salt
1  shallot
1
shallot
1 tsp vegetable oil
1 tsp
vegetable oil
1 cup water
1 cup
water

Equipment

oven
oven
frying pan
frying pan
oven
oven
frying pan
frying pan


Instructions

  1. Preheat your oven to 300.
  2. Soak the lentils in a couple cups of water.
  3. Chop the veggies.
  4. Pour the olive oil in a pan over medium heat.
  5. Add the garlic and the red pepper paste.
  6. Add the chopped carrots and shallots (or onions).
  7. Quickly add the lentils and all the water.
  8. Throw in the dried herbs and fresh basil.
  9. Add some chicken bouillon paste or break up a cube into the soup.
  10. Bring this to a boil and then stir well.
  11. Cover with the lid and place the whole thing in the oven for 30 minutes.
  12. Feel free to add water as you see fit.
  13. Turn off the heat and stick the soup back in the oven for 30 minutes so the lentil get completely soft.

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

Price Breakdown

Cost per Serving: $5.76
Ingredient
some bouillon
2 diced carrots
1 teaspoon dried basil
1 teaspoon dried parsley
2 larges fresh basil leaves
1 tablespoon garlic
1 pint fresh lemon juice
1 teaspoon dried oregano
1.75 cups split red lentils
2 tablespoons red pepper paste
1 tablespoon salt
1 shallot
1 teaspoon vegetable oil
Price
$0.02
$0.21
$0.09
$0.01
$0.03
$0.18
$3.21
$0.10
$0.90
$0.83
$0.02
$0.14
$0.02
$5.76

Tips

Health Tips

  • 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.

  • Be conscious of your choice of cooking oils. Some studies have shown that vegetable oils like safflower oil, sunflower oil, and canola oil might actually contribute to heart disease. Olive oil is a good alternative for low temperature cooking, while coconut oil is a recent favorite for high temperature cooking. Do your research!

  • 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).

Price Tips

  • Fresh herbs can be expensive, so don't let them go to waste. If you have any leftovers, you might be able to freeze them. The Kitchn recommends freezing hardy herbs like rosemary and thyme in olive oil, while Better Homes and Gardens suggests using freezer bags to freeze basil, chives, mint, and more.

Cooking Tips

  • Here's a trick for peeling garlic quickly. Put the garlic clove on your cutting board. Take a knife with a thick blade and place the blade flat across the garlic clove (the clove should be closer to the handle than the middle of the blade). Whack down on the flat side of the blade with your free hand to smoosh the garlic a bit. Done correctly, the skin will peel right off.

  • 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.

  • Fresh herbs should be added toward the end of the cooking process — even at the very last minute?especially delicate herbs like cilantro, basil, and dill. Hardier herbs like bay leaves, rosemary, and thyme can be added earlier.

  • get more cooking tips
Disclaimer

Nutritional Information

Quickview
1372 Calories
86g Protein
9g Total Fat
251g Carbs
100% Health Score
Limit These
Calories
1372
69%

Fat
9g
14%

  Saturated Fat
4g
25%

Carbohydrates
251g
84%

  Sugar
29g
32%

Cholesterol
0.0mg
0%

Sodium
7113mg
309%

Get Enough Of These
Protein
86g
173%

Vitamin A
20684IU
414%

Fiber
103g
413%

Folate
1647µg
412%

Vitamin C
214mg
260%

Manganese
4mg
244%

Vitamin B1
3mg
201%

Phosphorus
1551mg
155%

Iron
26mg
150%

Potassium
4179mg
119%

Vitamin B6
2mg
118%

Magnesium
454mg
114%

Zinc
16mg
107%

Copper
1mg
97%

Vitamin B5
7mg
78%

Vitamin K
67µg
65%

Vitamin B3
10mg
53%

Vitamin B2
0.87mg
51%

Selenium
28µg
41%

Calcium
344mg
34%

Vitamin E
3mg
25%

covered percent of daily need

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