Name: Lentil and vegetable soup
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 1 serving
Ingredients: 1/4 cup red lentils; 1/3 cup yellow onion, diced; 3/4 medium carrot, diced; 1 oz fresh spinach, chopped; 1 tsp extra virgin olive oil; 2 cloves garlic, minced; 1/2 tsp cumin; 1/2 tsp smoked paprika; 1/4 tsp salt; 1/4 tsp black pepper; 2 cups reduced-sodium vegetable broth; 1 tsp lemon juice; 0.5 oz vital wheat gluten; 3 tbsp water

Nutrition

Per serving

314 calories

Protein: 26g; 32% of calories
Carbs: 41g; 51% of calories
Fat: 6g; 17% of calories

Instructions

Prep 10 min · Cook 25 min

Heat the olive oil in a small pot over medium heat. Add the onion and carrot, then sauté for 5 minutes until the onion is translucent. Stir in the garlic, cumin, and smoked paprika and cook for 1 minute until fragrant.
Stir in the red lentils, vegetable broth, salt, and black pepper. Bring the pot to a boil, then reduce the heat to low and simmer, covered, for 10 minutes.
In a small bowl, whisk the vital wheat gluten with the cold water until it forms a smooth, thin slurry. While stirring the soup constantly, pour the slurry into the pot in a very thin stream. Continue to simmer the soup for 10 minutes more until the lentils are tender and the gluten has set into small, soft strands.
Stir the chopped spinach and lemon juice into the soup. Cook for 1 minute until the spinach is wilted. Taste and add a final pinch of salt only if the broth needs it.

Nutrition

Ingredients

Instructions

Get a whole week of meals like this, planned for you

More dinner recipes