Dandelion Greens, Lentil, and Split Pea Coconut Soup
Dandelion Greens, Lentil, and Split Pea Coconut Soup
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  • prep: 10 min
  • cook: 30 min
  • total: 40 min
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  • servings:
  • Summary

    A delicious and simple way to utilize those nutritious dandelion greens as they pop up around us. High protein, vegan, and zero-waste.

    Ingredients

    • 1 to 2 cups Dandelion Greens, chopped into 1-inch size pieces
    • 2 bay leaves
    • Salt (to taste)
    • 3 heaping tablespoons full-fat Coconut Milk
    • 1/2 c dry Split Peas
    • 1 c dry Lentils
    • 1/3 c dry Quinoa
    • 2 tbsp. Moroccan Spice Blend (see below)
    • Additional vegetables can be added depending on what you have on hand (onions, carrots, kale, etc.)
    • Paprika
    • Cumin
    • Morita Pepper
    • Cinnamon
    • Cilantro
    • Mint
    • Coriander

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 202 % Daily Value *
    • Total Fat: 2 g 2.67%
    • Saturated Fat: 0 g 0.85%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 23 mg 0.96%
    • Calcium: 72 mg 7.25%
    • Potassium: 372 mg 10.62%
    • Magnesium: 0 mg 0%
    • Iron: 4 mg 20.46%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 36 g %
    • Dietary Fiber: 14 g 55.44%
    • Sugar: 2 g
    • Protein: 12 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 56%
    • Vitamin C 18.28%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat0
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch2
    • Exchange - Vegetables1
    • Exchange - Lean Meat1
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total1 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total2 oz-eq

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