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Spicy lentil and black rice soup with kale, spinach and leek

 
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 $0.83

$0.83 per serving

1 people like this recipe

1 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

12 fall,winter,vegetarian,vegan,gluten-free,dairy-free,healthy,gluten free,dairy free,lacto ovo vegetarian,vegan side dish
spoonacular Score:93%

Spoonacular Score: 93%

 

Spicy lentil and black rice soup with kale, spinach and leek might be just the soup you are searching for. One serving contains 198 calories, 10g of protein, and 1g of fat. For 86 cents per serving, this recipe covers 25% of your daily requirements of vitamins and minerals. 1 person has made this recipe and would make it again. Autumn will be even more special with this recipe. If you have cumin, leek, cayenne, and a few other ingredients on hand, you can make it. It is a good option if you're following a gluten free and vegan diet. From preparation to the plate, this recipe takes approximately 45 minutes. All things considered, we decided this recipe deserves a spoonacular score of 94%. This score is tremendous. Try Spicy Chorizo Red Lentil Soup with Kale, Spicy Sausage Lentil & Kale Soup, and Brown Rice, Lentil, And Spinach Soup for similar recipes.

Ingredients

Servings:
1 cup
1 cup black rice
black rice
2 cups
2 cups diced carrot
diced carrot
0.25 tsps
0.25 tsps cayenne
cayenne
2
2  diced celery stalks
diced celery stalks
1 Tbsp
1 Tbsp chili powder
chili powder
1 tsp
1 tsp cumin
cumin
2 cups
2 cups dried green lentils
dried green lentils
1 tsp
1 tsp dried thyme
dried thyme
3
3  garlic cloves
garlic cloves
1 bunch
1 bunch canned kale
canned kale
1
1  leek
leek
0.5 tsps
0.5 tsps oregano
oregano
1 tsp
1 tsp black pepper
black pepper
1
1  diced red onion
diced red onion
2 tsps
2 tsps sea salt
sea salt
0.5 bunch
0.5 bunch fresh spinach
fresh spinach
4 cups
4 cups vegetable broth
vegetable broth
10 cups
10 cups water
water
1 cup black rice
1 cup
black rice
2 cups diced carrot
2 cups
diced carrot
0.25 tsps cayenne
0.25 tsps
cayenne
2  diced celery stalks
2
diced celery stalks
1 Tbsp chili powder
1 Tbsp
chili powder
1 tsp cumin
1 tsp
cumin
2 cups dried green lentils
2 cups
dried green lentils
1 tsp dried thyme
1 tsp
dried thyme
3  garlic cloves
3
garlic cloves
1 bunch canned kale
1 bunch
canned kale
1  leek
1
leek
0.5 tsps oregano
0.5 tsps
oregano
1 tsp black pepper
1 tsp
black pepper
1  diced red onion
1
diced red onion
2 tsps sea salt
2 tsps
sea salt
0.5 bunch fresh spinach
0.5 bunch
fresh spinach
4 cups vegetable broth
4 cups
vegetable broth
10 cups water
10 cups
water

Equipment

pot
pot
pot
pot


Instructions

  1. Start by soaking your beautiful green lentils in water while you dice up all of your veggies.
  2. While your lentils are soaking in the water, chop up your carrots, celery, garlic, onion and leek.
  3. Once all your veggies are chopped, heat up the olive oil in a stock pot over medium high heat and add the diced veggies. Cook just until the the onion and garlic softens, about 7 minutes or so.
  4. While your veggies are cooking, chop up your kale and get it ready to go, but don't add it yet. You don't need to worry about chopping the spinach leaves, when it comes time to add them, just use the whole leaf.
  5. Once your veggies are cooked, drain your lentils and add them and the rice to the veggies. If you can't find a black rice, just use wild rice.
  6. Give the veggies, rice and lentils a stir and then add your veggie broth, water, kale, spinach and all of the spices and turn the heat to high.
  7. Keep the burner on high just until the soup boils, reduce the heat to low and cover for 25 minutes. Covering the soup will ensure that the lentils and rice cook thoroughly.
  8. After the soup cooks covered for 25 minutes, remove the cover and continue to cook on low for another 30 minutes or so. I added another 1/2 tsp of salt and a bit of pepper for flavoring at this point and it was a perfect balance.
  9. After the final 30 minutes of simmer, simply serve and enjoy!

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

Price Breakdown

Cost per Serving: $0.83
Ingredient
1 cup black rice
2 cups diced carrot
¼ teaspoons cayenne
2 diced celery stalks
1 tablespoon chili powder
1 teaspoon cumin
2 cups dried green lentils
1 teaspoon dried thyme
3 garlic cloves
1 bunch canned kale
1 leek
½ teaspoons oregano
1 teaspoon black pepper
1 diced red onion
2 teaspoons sea salt
½ bunches fresh spinach
4 cups vegetable broth
Price
$1.65
$0.45
$0.05
$0.03
$0.34
$0.13
$1.03
$0.16
$0.20
$0.57
$0.33
$0.03
$0.06
$0.37
$0.05
$1.52
$3.02
$10.00

Tips

Health Tips

  • 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).

  • Sea salt is not healthier than table salt, contrary to what you may have heard. Sea salt is usually 97.5% sodium chloride (same as regular old table salt) and the minerals accounting for the rest are too insignificant to make a difference?unless you plan on consuming sea salt by the pound, in which case the health benefits from the minerals will definitely be outweighed by the negative effects of all the sodium you are consuming!

  • 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.

  • Some bouillon/stock products contain gluten, some don't. If you are following a gluten-free diet, always read product labels carefully.

  • get more health tips

Price Tips

  • Sea salt can add a unique texture or provide bursts of salty goodness, but ONLY when it isn't being dissolved. So if you have expensive sea salt, save it for sprinkling on salads or dark chocolate cookies, don't try to use it in your pasta sauce or soup. Once sea salt dissolves, the flavor is indistinguishable from table salt from the shaker (after all, they are chemically the same thing, sodium chloride).

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.

  • To keep your eyes from stinging and watering while cutting onions, trying popping the onion in the freezer for 15 minutes before you plan to start cooking. Chilling the onion slows the release of the enzyme responsible for teary eyes.

  • 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.

  • You should not store your onions with your potatoes because the gases they emit will make each other spoil faster. For more information about selecting and storing onions, check out this lesson about onions in the academy.

  • get more cooking tips
Disclaimer

Nutritional Information

Quickview
196 Calories
10g Protein
1g Total Fat
37g Carbs
98% Health Score
Limit These
Calories
196
10%

Fat
1g
2%

  Saturated Fat
0.2g
1%

Carbohydrates
37g
12%

  Sugar
3g
4%

Cholesterol
0.0mg
0%

Sodium
758mg
33%

Get Enough Of These
Protein
10g
21%

Vitamin K
155µg
148%

Vitamin A
6500IU
130%

Manganese
1mg
66%

Folate
189µg
47%

Fiber
11g
45%

Vitamin C
21mg
26%

Vitamin B1
0.37mg
25%

Copper
0.45mg
22%

Phosphorus
221mg
22%

Magnesium
85mg
21%

Iron
3mg
20%

Vitamin B6
0.38mg
19%

Potassium
573mg
16%

Zinc
2mg
14%

Vitamin B3
2mg
11%

Vitamin B5
0.99mg
10%

Selenium
6µg
10%

Vitamin B2
0.14mg
9%

Calcium
79mg
8%

Vitamin E
1mg
7%

covered percent of daily need

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