Hearty Lentil Soup

Kcal: 550 |

P: 23 |

F: 24 |

C: 67 |

Fiber: 18

Ingredients

Lentils (dry): 60g (1/2 cup), Carrot: 80g (1 medium, diced), Celery: 50g (1 stalk, diced), Onion: 80g (1/2 medium, diced), Garlic: 6g (2 cloves, minced), Tomatoes (canned, diced): 100g (scant 1/2 cup), Water: 240ml (1 cup), Spinach: 30g (1 cup, fresh), Avocado: 50g (1/2 small, diced), Olive oil: 10ml (2 tsp), Sunflower seeds: 10g (1 tbsp), Lemon zest: 2g (1/2 tsp), Lemon juice: 5ml (1 tsp), Fresh parsley: 5g (1 tbsp, chopped), Fresh mint: 2g (1 tsp, chopped), Salt: to taste, Black pepper: to taste

Nutritional info:

Meal Type: dinner

Dietary Suitable for: Vegan (excludes all animal products)

Cooking Time Minutes: 260

Suitable for Menopausal Status: Peri-menopausal

Recipe Instructions

1. Heat 10ml olive oil in a pot, add 80g onion, 80g carrot, 50g celery, and 6g garlic, and sauté for 3-4 minutes. 2. Add 60g lentils, 100g diced tomatoes, 240ml water, lemon zest, salt, and black pepper, bring to a boil, then simmer for 25-30 minutes until lentils are tender. 3. Stir in 30g spinach and cook for 2 minutes. 4. Toast 10g sunflower seeds in a dry pan until golden. 5. Remove soup from heat, add 5ml lemon juice, 5g parsley, and 2g mint. 6. Serve topped with 50g diced avocado and toasted sunflower seeds.

Menopause Benefits

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