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Why You'll Love This one pot high protein lentil soup with beets and winter produce
- High in Protein: This soup is packed with plant-based protein from the lentils, making it an excellent option for vegetarians and vegans.
- Easy to Make: This recipe is incredibly simple and requires minimal effort, making it perfect for busy weeknights or lazy weekends.
- Customizable: You can use any combination of winter produce you have on hand, making this recipe a great way to reduce food waste and get creative with your cooking.
- Nourishing: This soup is packed with nutrients from the lentils, beets, and winter produce, making it an excellent option for a healthy meal.
- Comforting: The combination of warm spices and comforting aromas makes this soup the perfect remedy for a chilly evening.
- Make-Ahead Friendly: This recipe can be made ahead of time and refrigerated or frozen for later, making it a great option for meal prep.
- Budget-Friendly: This recipe is incredibly affordable and uses ingredients that are easily accessible, making it a great option for those on a budget.
- Delicious: The combination of flavors and textures in this soup makes it a truly delicious and satisfying meal.
Ingredient Breakdown
The key ingredients in this recipe are the lentils, beets, and winter produce. The lentils provide a boost of plant-based protein and fiber, while the beets add a sweet and earthy flavor. The winter produce, such as carrots, celery, and kale, add a pop of color and a burst of freshness to the soup. When selecting these ingredients, look for fresh and high-quality options. For the lentils, you can use either green or brown lentils, depending on your preference. For the beets, look for ones that are firm and have a deep red color. For the winter produce, choose a variety of colorful options to add visual appeal to the soup. Some possible substitutes for these ingredients include using different types of protein sources, such as chickpeas or black beans, or using different types of winter produce, such as spinach or Swiss chard.
How to Make one pot high protein lentil soup with beets and winter produce
Heat 2 tablespoons of olive oil in a large pot over medium heat until it reaches 350°F.
Add 1 onion, 3 cloves of garlic, and 2 carrots to the pot and sauté until the vegetables are tender, about 5-7 minutes.
Add 1 cup of lentils, 4 cups of vegetable broth, and 1 can of diced tomatoes to the pot and bring to a boil.
Reduce the heat to low and simmer the soup for 20-25 minutes, or until the lentils are tender.
Add 2 beets, peeled and diced, and 1 cup of winter produce, such as kale or spinach, to the pot and simmer for an additional 5-7 minutes, or until the vegetables are tender.
Season the soup with salt and pepper to taste, then serve hot, garnished with fresh herbs or a dollop of yogurt, if desired.
Tips for Perfect Results
Using fresh and high-quality ingredients will result in a more flavorful and nutritious soup.
Cooking the lentils for too long can result in a mushy texture, so be sure to check for doneness after 20-25 minutes.
Adding the beets too early can result in a loss of color and flavor, so be sure to add them in the last 5-7 minutes of cooking.
Feel free to experiment with different spices and seasonings to find the combination that works best for you.
Using a variety of colorful winter produce will add visual appeal and a burst of freshness to the soup.
Serve the soup with a side of crusty bread or a green salad to make it a filling and satisfying meal.
Common Mistakes to Avoid
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Overcooking the Lentils: Cooking the lentils for too long can result in a mushy texture, so be sure to check for doneness after 20-25 minutes.
Fix: Check the lentils frequently and remove from heat when they are tender but still retain some texture.
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Not Using Fresh Ingredients: Using old or low-quality ingredients can result in a less flavorful and nutritious soup.
Fix: Use fresh and high-quality ingredients to ensure the best flavor and nutritional content.
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Not Adding the Beets at the Right Time: Adding the beets too early can result in a loss of color and flavor.
Fix: Add the beets in the last 5-7 minutes of cooking to preserve their color and flavor.
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Not Experimenting with Spices: Using the same spices and seasonings every time can result in a boring and uninteresting soup.
Fix: Experiment with different spices and seasonings to find the combination that works best for you.
Variations & Substitutions
Replace the yogurt with a non-dairy alternative, such as soy or coconut yogurt, to make the soup vegan-friendly.
Replace the wheat bread with a gluten-free alternative, such as rice bread or cornbread, to make the soup gluten-free.
Add a diced jalapeno or serrano pepper to the soup for an extra kick of heat.
Add a splash of heavy cream or coconut cream to the soup for a creamy and rich texture.
Storage & Make-Ahead
The soup can be stored at room temperature for up to 2 hours. After 2 hours, it's best to refrigerate or freeze the soup to prevent bacterial growth.
The soup can be stored in the refrigerator for up to 5 days. It's best to store it in an airtight container and reheat it to an internal temperature of 165°F (74°C) before serving.
The soup can be frozen for up to 3 months. It's best to freeze it in an airtight container or freezer bag and reheat it to an internal temperature of 165°F (74°C) before serving.
Frequently Asked Questions
Can I make this ahead of time?
Yes! You can prepare this recipe up to 2 days in advance. Store it covered in the refrigerator and bring to room temperature before serving. The flavors actually improve as they meld together overnight.
Can I use different types of lentils?
Yes! You can use either green or brown lentils for this recipe. Green lentils will hold their shape better, while brown lentils will break down and create a thicker soup.
Can I add other spices or seasonings?
Yes! Feel free to experiment with different spices and seasonings to find the combination that works best for you. Some options include cumin, coriander, or smoked paprika.
Can I serve this soup with other toppings?
Yes! You can serve the soup with a variety of toppings, such as crusty bread, a dollop of yogurt, or a sprinkle of fresh herbs. Get creative and find your favorite combination!
Can I freeze the soup for later?
Yes! The soup can be frozen for up to 3 months. It's best to freeze it in an airtight container or freezer bag and reheat it to an internal temperature of 165°F (74°C) before serving.
Is this soup gluten-free?
Yes! This soup is naturally gluten-free, making it a great option for those with gluten intolerance or sensitivity. Just be sure to use gluten-free bread or crackers if serving with a side.
Can I make this soup in a slow cooker?
Yes! You can make this soup in a slow cooker. Simply sauté the aromatics and cook the lentils, then transfer everything to the slow cooker and cook on low for 6-8 hours.
Is this soup suitable for vegetarians and vegans?
Yes! This soup is suitable for vegetarians and vegans, as it does not contain any animal products. Just be sure to use a non-dairy yogurt or milk alternative if serving with a side.
one pot high protein lentil soup with beets and winter produce
Ingredients
- 1 cup dried green or brown lentils, rinsed and drained
- 2 medium beets, peeled and diced
- 1 large onion, diced
- 3 cloves garlic, minced
- 2 medium carrots, peeled and diced
- 2 stalks celery, diced
- 1 can (14.5 oz) diced tomatoes
- 4 cups vegetable broth
- 1 teaspoon dried thyme
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 cup chopped fresh parsley
Instructions
- Step 1: Sauté the onion and garlic. Heat 2 tablespoons of olive oil in a large pot over medium heat. Add the diced onion and cook until softened, about 5 minutes. Add the minced garlic and cook for an additional minute, until fragrant.
- Step 2: Add the beets and carrots. Add the diced beets and carrots to the pot, cooking for about 5 minutes, until they begin to soften.
- Step 3: Add the lentils, broth, and spices. Add the rinsed lentils, vegetable broth, diced tomatoes, thyme, salt, and pepper to the pot. Stir to combine, then bring the mixture to a boil.
- Step 4: Simmer the soup. Reduce the heat to low and simmer the soup, covered, for about 25-30 minutes, or until the lentils are tender.
- Step 5: Add the celery and parsley. Stir in the diced celery and chopped parsley, cooking for an additional 2-3 minutes, until the celery is tender.
- Step 6: Season and serve. Season the soup with salt and pepper to taste, then serve hot, garnished with additional parsley if desired.
Recipe Notes
- Storage tip: Cool the soup to room temperature, then refrigerate or freeze for later use.
- Make ahead: The soup can be made up to a day in advance, then reheated when needed.
- Substitution: Swap the beets for an additional carrot or celery stalk if desired.
- Pro tip: For an extra boost of protein, add a can of chickpeas or black beans to the soup.
