French Green Lentil and Vegetable Soup

I think I've been on a bit of a soup kick lately. I'm probably making up for the lack of soup making I did in the fall.

Or shall I say, didn't do.

Luckily, the winter doesn't seem to be letting up anytime soon *read in a sarcastic voice*.

These temperatures are just brutal, but I do love making soup so I guess it's good for something. Anyone else having this extremely cold weather right now?

Lentils are packed full of protein and fibre, and their pretty quick and easy to prepare.

This soup is chock-full of veggies like carrots, celery, and onions. It's both gluten-free and vegan, and packed with lentils. Lately I've been making creamy + pureed style soups, namely this Roasted Butternut Squash Soup. But sometimes I just prefer a good hearty soup with lots of texture. And this soup is definitely full of texture.The flavours that the herbs add are so good. I think the thyme particularly adds something special.

It's also good to note that this freezes very well, so feel free to make a double batch!

I highly recommend putting this soup on your to-make list, while the winter weather sticks around. It's full of nutrient dense ingredients. Perfectly comforting to help cure a cold or anything that might be aililng you. 

This soup is a staple in my life right now. Possibly because it's so cold and blustery outside. Soup season is here in full force.

It's healthy and delicious, so why not?

Not to mention it's a cinch to make!

Win!

French Green Lentil and Vegetable Soup

by Jennifer Trennum

Prep Time: 10 minutes

Cook Time: 50-60 minutes

Keywords: saute entree main dish lunch soup/stew gluten-free grain-free protein vegan vegetarian carrots herbs lentils

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Ingredients (4 x 1 cup servings)

• 1 tablespoon extra virgin olive oil
• 1/2 large sweet onion, diced
• 2 large carrots, peeled and chopped
• 2 celery stalks, chopped
• 1/2 teaspoon sea salt
• 1/4 teaspoon black pepper
• 4 cloves garlic, minced
• 1 teaspoon fresh thyme
• 1/4 teaspoon ground cumin
• 1/2 cup French green lentils
• 1 tablespoon tomato paste
• 2 cups no-salt added vegetable broth
• 2 cups water

Instructions

In a large stockpot, heat olive oil over medium-high heat. Saute the onions, carrot, celery, salt and pepper for 6 minutes, until the vegetables are soft and tender and starting to brown.

Add the minced garlic, thyme, and cumin; cook for 1 minute.

Add the lentils, tomato paste, vegetable broth, and water. Bring to a simmer, cover and cook until the lentils are cooked through and tender, about 45 minutes.

Nutritional Information

Serving Size: (1 cup) Calories: 165 Fat: 4g Saturated Fat: 0.5g Cholesterol: 0mg Carbohydrates: 25.8g Sugar: 6g Protein: 7g Sodium: 290mg

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Happy Wednesday!

Shepherd's Pie with Buttermilk Mashed Potatoes

Well hello February. Where did you come from?

Can you believe January has already come and gone?

I sure can't. Sometimes it's just scary how fast time moves.

Having said that, I hope everyone is still on track with their 2015 goals. I've definitely been focusing on digging in, staying focused and keeping the momentum rolling. Coming up with new recipes and challenging myself with ideas. It's not always easy getting into that creative zone. Do you know what I mean? Some days I will stare at the blank page of a new post and nothing comes to me.  But I'm taking things one day at a time and not worrying about the little things that don't get done or if they're not as perfect as I'd like them to be done.

Sometimes I find that all I need is some good music to bring on the inspiration or an ass-kicking workout will always do the trick. 

But before I start ranting let's get to this clean recipe for shepherd's pie.

I've eaten this shepherd's pie twice already this week. All I can say is, thank goodness for leftovers!

I'm all about keeping this stocked in my fridge or freezer 24/7 so it's ready to go when I am.

Shepherd's pie has always been a favourite of mine. I really wanted to make a healthy version that's as good as the one's my mum and grandma used to make. I have to say this was just as good as the one's I remember eating growing up. Even my dad loved it. He actually had no idea it was healthy! That was pretty amazing to hear.

This shepherd's pie uses lean ground turkey and topped off with the most incredible buttermilk mashed potatoes.

And did I mention it's gluten-free and low in fat?

So seriously. Go make this for dinner now. You'll thank me for the leftovers ;)

Shepherd's Pie with Buttermilk Mashed Potatoes

by Jennifer Trennum

Prep Time: 30-40 minutes

Cook Time: 30 minutes

Keywords: bake saute entree main dish gluten-free grain-free protein soy-free turkey potatoes carrots

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Ingredients (6-8 servings)

• 2 lb Yukon gold potatoes, peeled and cut into chunks (russets are also nice)
• 1 cup buttermilk
• 1 teaspoon roasted garlic powder
• Sea salt, to taste
• Pinch white pepper
• 1 tablespoon extra virgin olive oil
• 1 yellow onion, chopped small
• 2 carrots, peeled and chopped
• 2 celery stalks, chopped
• 2 cloves garlic, minced
• 1 1/2 lbs lean ground turkey
• 2 teaspoons tomato paste
• 1 cup low-sodium chicken broth
• 1 teaspoon Worcestershire sauce

Instructions

Preheat oven to 375˚F.

Place potatoes in a large saucepan. Cover with water and bring to a boil. Reduce heat and cook until potatoes are tender, about 15 to 20 minutes. Drain and mash well. Add buttermilk, roasted garlic powder, sea salt and white pepper. Set aside.

Meanwhile, heat 1 tbsp olive oil in a large skillet or wok over medium-high heat. Add the onion, carrots, and celery and saute until they begin to take on colour, approximately 3 to 4 minutes. Add the garlic and stir. Add ground turkey and cook, stirring often, until meat is no longer pink.

Add the tomato paste, chicken broth, Worcestershire, and a pinch of salt and black pepper; stir to combine. Bring to a boil, reduce the heat to low, cover and simmer slowly 10 to 12 minutes or until the sauce is thickened slightly.

Transfer mixture to a baking dish and top with mashed potatoes spreading evenly with a fork. Place in oven and bake until filling is bubbling and top is golden brown, about 30 minutes. Remove from oven and let cool for 10 minutes before serving.

Nutritional Information

Serving Size: (1 1/2 cups Shepherd’s Pie) Calories: 308 Fat: 4g Saturated Fat: 0.5g Carbohydrates: 10g Fiber: 4g Sugar: 5g Protein: 25g Cholesterol: 40mg Sodium: 160mg

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