Red Lentil Soup (Inspired by the traditional Turkish dish “Ezogelin”

pinit

Portfolio Diet Score: 4.5 points per serving

  • Nuts & Seeds: 1 point
  • Plant Protein: 2.5 points
  • Oils (MUFAs): 1 point

Nutrition Information

Calories529.7 kcalMonounsaturated Fat8.6 g
Protein25.3 gPolyunsaturated Fat8.6 g
Bean Protein22.7 gTotal Carbohydrate67.7 g
Fat19.5 gDietary Fibre12.8 g
Saturated Fat1.8 gViscous Fibre0 g
(1 serving – 450 g): 1/4 recipe

Red Lentil Soup (Inspired by the traditional Turkish dish “Ezogelin”

Difficulty: Intermediate Prep Time 10 min Cook Time 30 min Total Time 40 mins Servings: 4 Calories: 529.7 kcal (per serving)

Description

Portfolio Diet Score: 4.5 points per serving

  • Nuts & Seeds: 1 point
  • Plant Protein: 2.5 points
  • Oils (MUFAs): 1 point

Ingredients

Instructions

  1. In a medium saucepan over medium heat, add oil and onion. Cook until softened, about 4 mins.

  2. In a small bowl, mix the tomato paste with 4 tbsp of water and add to the onions.

  3. Add all the spices, lentils and vegetable broth. Lower the heat to low and simmer, covered with the lid, for approximately 25-30 minutes or until the lentils are falling apart.

  4. Add the salt and pepper (optional). Add 1.5 tbsp chopped walnuts to each serving.

Note

  • You can blend the soup if a creamier texture is desired.
  • Sumac and Mace are spices that can be found in any bulk store or big grocery stores
  • If the soup seems too dry, you can add more vegetable broth or water in Step 3.
Keywords: Nuts & Seeds, Plant Protein, Oils (MUFAs)

Leave a Reply

en_CAEnglish