Portfolio Diet Score: 4.5 points per serving
- Nuts & Seeds: 1 point
- Plant Protein: 2.5 points
- Oils (MUFAs): 1 point
Nutrition Information
| Calories | 529.7 kcal | Monounsaturated Fat | 8.6 g |
| Protein | 25.3 g | Polyunsaturated Fat | 8.6 g |
| Bean Protein | 22.7 g | Total Carbohydrate | 67.7 g |
| Fat | 19.5 g | Dietary Fibre | 12.8 g |
| Saturated Fat | 1.8 g | Viscous Fibre | 0 g |
Red Lentil Soup (Inspired by the traditional Turkish dish “Ezogelin”
Description
Portfolio Diet Score: 4.5 points per serving
- Nuts & Seeds: 1 point
- Plant Protein: 2.5 points
- Oils (MUFAs): 1 point
Ingredients
Instructions
-
In a medium saucepan over medium heat, add oil and onion. Cook until softened, about 4 mins.
-
In a small bowl, mix the tomato paste with 4 tbsp of water and add to the onions.
-
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.
-
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.
Nuts & Seeds, Plant Protein, Oils (MUFAs)
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