3 Step Lentil Soup

What could be better than an easy and savory soup that’s chock full of vitamins and nutrients? It’s low in fat and high in fiber and protein too. Sometimes I modify this recipe and toss in a handful of cherry tomatoes while cutting in half the amount of crushed tomatoes. I make up a large batch and store it in the fridge for a quick but satisfying meal during the week. It also freezes well.

Ingredients

  • ¼ cup olive oil
  • 1 onion, chopped in 1/2 inch dice
  • 2 carrots, diced
  • 2 stalks celery, chopped
  • 2 cloves garlic, minced
  • 1 bay leaf
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil (or 1 T fresh)
  • 2 cups dry lentils (I like red)
  • 8 cups water
  • 1 (14.5 ounce) can crushed tomatoes
  • ½ cup spinach, rinsed and thinly sliced
  • 2 tablespoons vinegar
  • salt to taste
  • ground black pepper to taste

Directions

  • Step 1. Heat oil in a large soup pot over medium heat. Add onions, carrots, and celery; cook and stir until onion is tender, 3 to 5 minutes. Stir in garlic, bay leaf, oregano, and basil; cook for 2 minutes.
  • Step 2. Stir in lentils*, and add water and tomatoes. Bring to a boil. Reduce heat and let simmer until lentils are tender, at least one hour.
  • Step 3. When ready to serve, stir in spinach and cook until it wilts. Stir in vinegar and season with salt and pepper; taste and adjust as needed.

* Don’t forget to rinse the lentils well before placing in the pot as this removes some of the indigestible sugars that can cause you to feel bloated and gassy and also removes any dirt or debris.

Nutrition Facts 

Per Serving:

Lentil Soup Nutritional Facts

Servings Per Recipe: 8
Calories: 349

% Daily Value *

Protein: 18.3g 37 %

Carbohydrates: 48.2g. 16 %

Dietary Fiber: 22.2g. 89 %

Sugars: 3.3g 

Fat: 10g 15 %

Saturated Fat: 1.4g 7 %

Vitamin A 85 %

Niacin Equivalents: 5.7mg 44 %

Vitamin B6: 0.5mg 33 %

Vitamin C: 13.3mg 22 %

Folate: 333.7mcg. 83 %

Calcium: 98.1mg 10 %

Iron: 6.2mg 34 %

Magnesium: 104.4mg 37 %

Potassium: 969.5mg 27 %

Sodium: 130.5mg. 5 %

Thiamin: 0.4mg 39 %

Calories From Fat: 90.1

Spicy Southwestern Salad

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spicy southwestern salad with avocado dressing


  • creds: pinch of yum
  • prep time: 15 mins
  • cook time: 20 mins
  • total time: 35 minutes
  • yield: 4 large salads

DESCRIPTION

This easy to prepare Spicy Southwestern Salad recipe has roasted sweet potatoes, black beans, corn, lettuce, and creamy avocado dressing!


INGREDIENTS

FOR THE SALAD

  • 2 sweet potatoes
  • 1 tablespoon oil
  • 1 heaping teaspoon each cumin and chili powder (plus a sprinkle of cayenne if you like it hot)
  • salt and pepper to taste
  • 1 14-ounce can black beans, rinsed and drained
  • 1 14-ounce can sweet corn, rinsed and drained
  • a handful of cherry tomatoes
  • 1/2 avocado (optional)
  • 1/2 a head of romaine lettuce, chopped

FOR THE CILANTRO DRESSING:

  • half an avocado
  • 1/4 cup Greek yogurt
  • 1/2 cup water
  • 1 cup cilantro leaves and stems
  • 1 small clove of garlic
  • 1/2 teaspoon salt
  • a squeeze of lime juice

INSTRUCTIONS

  1. Preheat the oven to 400 degrees. Peel the sweet potatoes and chop into bite-sized pieces. Mix the olive oil, cumin, and chili powder together in a small bowl. Brush mixture on sweet potatoes. Roast for 10 minutes. Stir or shake the pan. Turn heat up to 425, and roast for another 10-15 minutes. The sweet potatoes should be just barely roasty-brown on the outside.  cook another minute or two if needed.  Season with salt and pepper.
  2. Meanwhile, pulse all the dressing ingredients in a food processor until mostly smooth.
  3. Toss the beans, corn, lettuce, and sweet potatoes with the dressing. Serve with the other half of the avocado!

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Herb Roasted Tilapia

 Herb Roasted Tilapia

Yield: 2 Servings
Preparation: 10 minutes
Cook Time: 15 minutes

Ingredients

2 boneless tilapia fish fillets
1/2- 1 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
2 tablespoons freshly squeezed lemon juice
2 tablespoons EVOO
3-4 large sprigs fresh thyme
4-6 large green olives with pits
1 large egg

Directions

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Stir-Fried Tofu with garlic, ginger and green onions

stir fried tofu
I only recently discovered tofu and the many health benefits it offers. Tofu is a high-protein alternative to red meat. Due to its protein content, eating tofu can help you feel full while consuming fewer calories.  A 1/2-cup serving of regular tofu provides about 10 grams of protein, according to the U.S. Department of Agriculture’s National Nutrient Database.
Tofu is also a low-carb food.  A 1/2-cup portion of regular tofu contains about 2 grams of carbohydrates.  When trying to lose weight, trading in red meat and chicken for tofu is a great alternative.  It takes on the flavors of whatever it is cooked with.  Here is a yummy asian-inspired recipe.

Easy Stir- Fry Tofu with Garlic, Ginger and Scallions

 

Ingredients

12-14 oz. tofu (extra firm organic)
2 T. peanut oil (use more or less, depending on your pan)
2 tsp. minced garlic (finely)
2 tsp. ginger root, finely grated ( I use cubed ginger already grated and found at Trader Joe’s in the freezer section).
1 cup scallions (sliced into 2 inch pieces, This is about 1 bunch green onions. Keep white parts separate from green parts.
3 T. chicken stock (or vegetable stock)
1 1/2 T. soy sauce (I use low sodium)
1 -2 tsp. toasted sesame seeds (optional)

Directions

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