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

6070474

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

Powered by Recipage

Happy Wednesday!

Asian Carrot and Mushroom Noodle Soup

This soup will heal whatever happens to be ailing you. I should know. I've been trying to battle some form of cold for the last 2 weeks. Ugh! Make it go away. All I want to eat is soup and this one takes the cake.

It's a light and healthy meal that takes chicken noodle soup to a whole new level.

It starts by sautéing fresh ginger, garlic, green onions and red pepper flakes in olive oil (you could take this recipe another step further by using coconut oil instead). Just the scent of this cooking on the stove top is enough to be medicinal. It will clear your head...It will also make your mouth water. You can use as little or as much red pepper flakes as you like. I like my spice so I add somewhere between 1/4 to a 1/2 tsp. If you don't like spice then keep it tame with an 1/8 tsp.

Cilantro is stirred in right at the end to give the soup a burst of fresh light flavour that really brightens things up.

Last but not least, I used whole wheat egg noodles, which is what you see in the photos, but you can use any type of noodle you like. For a gluten free option substitute rice noodles or rice vermicelli. Be sure to add them with the snow peas at the end watch them carefully to avoid noodle mush. Vermicelli noodles will cook through in just a few minutes.

This soup also boasts a whopping 103% of you daily intake of vitamin A and 40% for vitamin C.

Time to feed my cold.

Asian Carrot and Mushroom Noodle Soup Gluten free option | Serves 4

Print or email this recipe

Ingredients:

• 1 tsp olive oil (or coconut oil)
• 3 cloves garlic, minced
• 1 1/2 tbsp minced fresh ginger root
• 3 green onions, chopped
• 1/8-1/4 tsp red pepper flakes (depending how hot you like it)
• 1 cup sliced mushrooms
• 1 cup thinly sliced carrots
• 2 cups each no-sodium added chicken broth and water
• 1 tbsp fresh lemon juice
• 2 tsp each of low-sodium soy sauce (or tamari if GF) and sesame oil
• 2 oz whole wheat egg noodles (or rice noodles if GF)
• 6 oz /1 large boneless skinless chicken breast, cut into small chunks
• 1 cup snow peas, trimmed and halved
• 1/4 cup chopped fresh cilantro

Directions:

1. In a large stock pot, heat oil over medium heat; cook garlic, ginger, onions and red pepper flakes, stirring, for 1-2 minutes.
2. Add mushrooms and carrots; cook, stirring, for about 5 minutes or until moisture from the mushrooms evaporates and deglazes the bottom of the pan.
3. Add chicken broth, water, lemon juice, soy sauce and sesame oil; bring to a boil. Reduce heat and simmer, uncovered, for 10 minutes.
4. Stir in noodles and chicken and bring back to a boil. Reduce heat and simmer for 5 minutes. Add snow peas and cook for 2 minutes. Remove from heat and stir in cilantro.

*Tip* 

• If using rice noodles, add them in when you add the snow peas and monitor the noodles closely for doneness. They should only take a few minutes to cook.

Nutrition Information 

Serving Size: about 1 cup Calories: 206 Fat: 7g Saturated Fat: 1.7g Cholesterol: 45mg Sodium: 245mg Carbohydrates: 16.8g Sugar: 3.5g Fiber: 3.2g Protein: 18g Vitamin A: 103% Vitamin C: 40%