Photo: Cala
Lively Up Yourself Lentil Soup Recipe
20 ingredients
Serves 6 to 8.
openrecipes
Healthy, quick, and satisfying this lentil soup recipe delivers layer after layer of flavor. The tang of the tomatoes plays off the earthiness of the lentils, and the fragrant bolt of saffron yogurt brightens each bowl.
Estimated Nutrition (whole recipe, rough)
715
Calories
42g
Protein
27g
Fat
78g
Carbs
Counts 12 of 19 ingredients — the other 7 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 12 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Farro | 1/2 cup cooked (100g) | 170 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Lentil | 1/2 cup cooked (99g) | 115 |
| Yogurt | 170g plain Greek | 100 |
| Egg | 1 large egg (50g) | 78 |
| Cream | 1 tbsp (15ml) heavy | 51 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Spinach | 1 cup raw (30g) | 7 |
| Chive | 1 tbsp (3g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Water | not in our table | 0 |
| Chard | not in our table | 0 |
| Saffron | not in our table | 0 |
| Pumpkin | not in our table | 0 |
| Wheat | not in our table | 0 |
| Millet | not in our table | 0 |
| Soup | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 2 cups black beluga lentils (or green French lentils), picked over and rinsed
- 1 tablespoon extra virgin olive oil
- 1 large onion, chopped
- 1 teaspoon fine-grain sea salt
- 1 28-ounce can crushed tomatoes
- 2 cups water
- 3 cups of a big leafy green (chard, kale, etc), rinsed well, deveined, finely chopped
- Saffron Yogurt
- a pinch of saffron (30-40 threads)
- 1 tablespoon boiling water
- two pinches of salt
- 1/2 cup 2% Greek Yogurt
- Variations:
- - You can serve it with a poached egg on top,
- - or crunchy, fried shallots,
- - with a drizzle of chive infused cream,
- - or with chunks of tiny pan-fried butternut squash cubes.
- - Make a thicker version by using just a bit of water, and then spoon it over an omelette in the morning.
- - Have some cooked farro or wheat berries around? Toss some in. Millet might be good too.
- - You can finish the soup by adding your favorite spices or spice blends. Smoked paprika, crushed chiles, toasted cumin, would all work nicely.
Directions
Step-by-step directions aren't available for this recipe in our database.
View the full recipe at the original source →
By 101cookbooks ·
Recipe sourced from
openrecipes