• prep: 15 min
  • cook: 55 min
  • total: 1 hr 10 min
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  • servings:
  • Summary

    Super healthy, warming soup with 17 grams of plant powered protein per bowl!

    Ingredients

    • 1 Tbsp olive oil
    • 1 large onion, chopped
    • 3 carrots, chopped
    • 3 stalks celery, chopped
    • 3 garlic cloves, minced
    • 1-14.5 oz can fire roasted tomatoes (regular diced is ok too) (about 1.5 cups)
    • 1.5 Tbsp ground cumin
    • 1/2 tsp cinnamon
    • 1/2 tsp salt, more to taste
    • ¼ tsp ground black pepper
    • Pinch of cayenne, more to taste
    • 6 cups vegetable broth
    • 1.25 cups red lentils
    • 3 inches of fresh ginger, grated
    • Juice of 1 - 2 lemons (depending on size and taste)
    • 3 large handfuls spinach or kale
    • fresh cilantro
    • pumpkin or sunflower seeds (toasted or untoasted)

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 6
    • Amount Per Serving
    • Calories: 239 % Daily Value *
    • Total Fat: 3 g 5.12%
    • Saturated Fat: 0 g 2.34%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 1084 mg 45.16%
    • Calcium: 89 mg 8.92%
    • Potassium: 741 mg 21.16%
    • Magnesium: 0 mg 0%
    • Iron: 4 mg 23.39%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 42 g %
    • Dietary Fiber: 13 g 51.18%
    • Sugar: 14 g
    • Protein: 11 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 224.09%
    • Vitamin C 60.96%
    • 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 - Starch1
    • Exchange - Vegetables3
    • Exchange - Lean Meat1
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total1 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total2 oz-eq

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