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Why You'll Love This budgetfriendly high protein lentil soup with winter vegetables and beets
- High Protein Content: This recipe is packed with protein-rich lentils, making it an excellent option for vegetarians and vegans.
- Budget-Friendly: Lentils and winter vegetables are affordable and easily accessible, making this recipe a great option for those on a budget.
- Nutritious: This recipe is rich in fiber, vitamins, and minerals, making it a nutritious and satisfying meal option.
- Easy to Make: This recipe is incredibly easy to make and requires minimal preparation time.
- Customizable: You can customize this recipe to your taste by adding your favorite spices and ingredients.
- Make-Ahead Friendly: This recipe can be made ahead of time and refrigerated or frozen for later use.
- Perfect for Meal Prep: This recipe is perfect for meal prep, as it can be portioned out and refrigerated or frozen for up to 5 days.
- Delicious: This recipe is incredibly delicious and is sure to become a staple in your kitchen.
Ingredient Breakdown
The key ingredients in this recipe are lentils, winter vegetables, and beets. The lentils provide a rich source of protein and fiber, while the winter vegetables add natural sweetness and texture. The beets add a beautiful pop of color and a earthy sweetness. When selecting lentils, make sure to choose green or brown lentils, as they hold their shape better than red or yellow lentils. For the winter vegetables, choose a variety of colorful vegetables such as carrots, celery, and onions. For the beets, choose fresh or frozen beets, and make sure to peel and chop them before adding them to the recipe.
How to Make budgetfriendly high protein lentil soup with winter vegetables and beets
Heat 2 tablespoons of olive oil in a large pot over medium heat. Add 1 onion, chopped, and 3 cloves of garlic, minced, and cook until the onion is translucent, about 5 minutes.
Add 1 cup of lentils, 2 cups of water, and 1 cup of diced winter vegetables (such as carrots, celery, and onions) to the pot. Bring the mixture to a boil, then reduce the heat to low and simmer for 20-25 minutes, or until the lentils are tender.
Add 1 cup of diced beets to the pot and cook for an additional 10-15 minutes, or until the beets are tender.
Season the soup with salt, pepper, and your favorite spices. I like to add a pinch of cumin and paprika for extra flavor.
If you prefer a creamy soup, you can blend a portion of the soup in a blender or with an immersion blender. Return the blended soup to the pot and stir to combine.
Serve the soup hot, garnished with chopped fresh herbs and a dollop of yogurt or sour cream, if desired.
Tips for Perfect Results
Using fresh and high-quality ingredients will result in a more flavorful and nutritious soup. Choose fresh vegetables and herbs, and avoid using low-quality or stale spices.
Overcooking the lentils can result in a mushy and unappetizing texture. Cook the lentils until they are tender, but still retain some of their texture.
Adding the beets too early can result in a loss of their vibrant color and flavor. Add the beets towards the end of cooking time, so they retain their texture and flavor.
This recipe is a great base for experimenting with different spices and seasonings. Try adding a pinch of cumin, paprika, or chili powder to give the soup a unique flavor.
If you prefer a creamy soup, you can use an immersion blender to blend a portion of the soup. This will help to break down the lentils and vegetables, resulting in a smooth and creamy texture.
Adding a squeeze of lemon juice can help to brighten the flavors of the soup and add a touch of acidity. Try adding a squeeze of fresh lemon juice towards the end of cooking time.
Garnishing the soup with fresh herbs can add a pop of color and freshness to the dish. Try using chopped fresh parsley, cilantro, or dill to add a bright and refreshing flavor.
Serving the soup with crusty bread can help to soak up the flavorful broth and add a satisfying texture to the meal. Try serving the soup with a side of crusty bread or crackers.
Common Mistakes to Avoid
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Overcooking the Lentils: Overcooking the lentils can result in a mushy and unappetizing texture. Cook the lentils until they are tender, but still retain some of their texture.
Fix: Check the lentils frequently during cooking time, and remove them from heat as soon as they are tender.
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Not Using Fresh and High-Quality Ingredients: Using low-quality or stale ingredients can result in a less flavorful and nutritious soup. Choose fresh and high-quality ingredients to ensure the best results.
Fix: Take the time to select fresh and high-quality ingredients, and avoid using low-quality or stale spices.
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Not Adding the Beets at the Right Time: Adding the beets too early can result in a loss of their vibrant color and flavor. Add the beets towards the end of cooking time, so they retain their texture and flavor.
Fix: Add the beets towards the end of cooking time, so they retain their texture and flavor.
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Not Experimenting with Different Spices: This recipe is a great base for experimenting with different spices and seasonings. Try adding a pinch of cumin, paprika, or chili powder to give the soup a unique flavor.
Fix: Experiment with different spices and seasonings to find the combination that works best for you.
Variations & Substitutions
If you like a little heat in your soup, you can add some diced jalapenos or red pepper flakes to give it a spicy kick.
You can use different types of lentils, such as red or yellow lentils, to change the flavor and texture of the soup.
Adding a squeeze of lemon juice or a splash of vinegar can help to brighten the flavors of the soup and add a touch of acidity.
You can use different types of vegetables, such as kale or spinach, to change the flavor and texture of the soup.
Adding a dollop of yogurt or sour cream can help to add a creamy texture to the soup.
You can use different types of broth, such as chicken or beef broth, to change the flavor of the soup.
Storage & Make-Ahead
The soup can be stored at room temperature for up to 2 hours. After 2 hours, the soup should be refrigerated or frozen to prevent bacterial growth.
The soup can be stored in the refrigerator for up to 5 days. Make sure to cool the soup to room temperature before refrigerating, and reheat it to an internal temperature of 165°F (74°C) before serving.
The soup can be frozen for up to 3 months. Make sure to cool the soup to room temperature before freezing, and reheat it to an internal temperature of 165°F (74°C) before serving. When reheating, make sure to stir the soup occasionally to prevent scorching.
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 different types of lentils, such as red or yellow lentils, to change the flavor and texture of the soup. Just keep in mind that different types of lentils may have different cooking times, so adjust the cooking time accordingly.
Can I add other ingredients to the soup?
Yes! You can add other ingredients to the soup to change the flavor and texture. Some ideas include diced ham or bacon, chopped kale or spinach, or a can of diced tomatoes. Just be sure to adjust the seasonings and spices accordingly.
Can I make this recipe in a slow cooker?
Yes! You can make this recipe in a slow cooker. Simply brown the onions and garlic, then add all the ingredients to the slow cooker and cook on low for 6-8 hours or high for 3-4 hours.
Can I freeze this recipe?
Yes! You can freeze this recipe for up to 3 months. Simply cool the soup to room temperature, then transfer it to an airtight container or freezer bag and store in the freezer. When reheating, make sure to stir the soup occasionally to prevent scorching.
Is this recipe vegan?
Yes! This recipe is vegan, as it does not contain any animal products. However, if you're using a store-bought broth, make sure to choose a vegan broth or use a homemade broth made with vegetable scraps and spices.
budgetfriendly high protein lentil soup with winter vegetables and beets
Ingredients
- 1 cup dried green or brown lentils, rinsed and drained
- 2 medium carrots, chopped
- 2 medium celery stalks, chopped
- 1 large onion, chopped
- 3 cloves garlic, minced
- 2 medium beets, peeled and chopped
- 4 cups vegetable broth, low sodium
- 1 can (14.5 oz) diced tomatoes
- 1 teaspoon dried thyme
- 1/2 teaspoon ground cumin
- Salt and pepper to taste
- 2 tablespoons olive oil
Instructions
- Step 1: Sauté the onion, carrots, and celery. Heat the olive oil in a large pot over medium heat. Add the chopped onion, carrots, and celery, and cook until the vegetables are tender, about 8-10 minutes.
- Step 2: Add the garlic and cook for 1 minute. Add the minced garlic and cook for 1 minute, until fragrant.
- Step 3: Add the lentils, broth, diced tomatoes, thyme, and cumin. Add the rinsed lentils, vegetable broth, diced tomatoes, thyme, and cumin. Stir to combine, then bring the mixture to a boil.
- Step 4: Reduce heat and simmer. Reduce the heat to low and simmer, covered, for 20-25 minutes, or until the lentils are tender.
- Step 5: Add the chopped beets and cook for an additional 10-15 minutes. Add the chopped beets and continue to simmer, covered, for an additional 10-15 minutes, or until the beets are tender.
- Step 6: Season with salt and pepper to taste. Season the soup with salt and pepper to taste, then serve hot.
Recipe Notes
- Storage tip: Cool the soup to room temperature, then refrigerate or freeze for later use.
- Make ahead: The soup can be made ahead and refrigerated for up to 3 days or frozen for up to 2 months.
- Substitution: Swap the green or brown lentils for red or yellow lentils, if desired.
- Pro tip: For an extra boost of protein, add some cooked chicken or tofu to the soup.
