Sweet Potato Lentil Soup
10-12 c. water
1/2 red onion chopped
4 garlic cloves minced
14 oz of lentils rinsed and drained
1/4 to 1/2 c. barley or wild rice or another grain of choice (optional)
4 stalks of celery chopped
2 carrots diced
2 sweet potatoes peeled and diced
2 t. rosemary
1 t. oregano
2 t. sea salt or real salt or Himalyan salt
1 t. Italian seasonings
1/4 c. Seitenbacher vegetable broth
1/4-1/2 c. nutritional yeast
strip of wakame or sea veggie of choice (optional)
put all ingredients in a pot and bring to a boil, then simmer until done
I try to make my soups early in the day and then place them in the crock pot on warm then they are always there waiting to be eaten
or my favorite way to make soup is to place all the ingredients in the crock pot overnight on a low setting and it will be done in the morning, then stir the ingreds and set to keep warm setting
Pictured above are some of the products used in my recipe. Some items I purchase through my food co op.
I usually buy 10# of nutritional yeast from Red Star. I like being able to get a deeper discount as we use this daily. I like to sprinkle the yeast on air popped popcorn for a cheezy flavor. Seitenbacher veggie broth is a great item to have on hand to boost your soups flavor and nutrtional value. It can also be used as a salt substitute. It is available on Amazons subscribe and save for an additional 15% off.
Yesterday I had a good conversation with some acquaintances about diet and lifestyle. It is such an encouragement when you can connect with like-minded people and meet new people that are concerned about their health and are making positive changes. So in honor of them I am posting these two lentil recipes above and below.
Lentil Rice Casserole~this is Sue Gregg's Recipe...thanks Sue!
Amount: about 3 cups (4-6 servings)***I always double this recipe and use a 9 X 13" glass dish
Blend together in a casserole dish and let stand overnight or 7 hrs.
3 c. water
3/4 c. uncooked lentils, washed as needed
1/2 c. uncooked brown rice, washed as needed
juice of 1/2 lemon (acid improves release of nutrients)
Add just before baking:
3-4 T. Bragg's Liquid Amino's
1 small onion chopped (or 1/4 c. dried onions)
1/2 t. basil leaves
1/4 t. oregano leaves
1/4 t. thyme leaves
1/4 t. garlic powder
Bake covered at 300 degrees for 2-2 1/2 hrs. or until tender and the water is absorbed. Presoaking does ot speed the baking.
Optional:
Just before serving fold in cheese, top with parsley (for burritos serve the cheese separately)
3/4 c. grated cheese or for a vegan dish we use nutrtional yeast or Daily Cheeses
per 3/4 c. serving without cheese~ 304 calories, 16 gr. of protein (20%), 1.5% fat (4%), 59gr. carbs (76%:6.5 gr. sugars), 8 gr. dietary fiber, 868 mg sodium
My note~remember these are good carbs...this is what I call intentional eating for energy and well being
Add a big leafy green salad with a variety of colorful veggies and this is a complete meal.
You can also sprout your lentils and use them to top salad for a good protein
Lunch today~
Fennel Kalmata Olive Salad
romaine lettuce
leaf lettuce
variety tomatoes
radishes
fennel
top with dulse granules, balsamic vinegar and extra virgin olive oil
sweet red onions would have been a nice addition to complement the flavors
Daiya Cheese Quesadilla
1 large sprouted grain Ezekiel Tortilla
handful of Mozzarella Daiya Cheese
Toffuti Better than Sour Cream drizzled with Frank's Hot sauce
**sometimes I chop fresh jalapeno's and place inside tortilla before cooking
No comments:
Post a Comment